4 x 8 chest dumbbell press @ 65lbs per 3 x 8 shoulder dumbbell press @ 40lbs per 3 x 8 chest dumbbell incline press @ 45lbs per 3 x 8 lat pulldown @ 140lbs Jake's weighted abs (15min) 3 x 8 leg press @ 200lbs per
Strength & Conditioning1:00:00 [4] 7.6 mi (7:54 / mi) shoes: Salamon Speedcross 3 - B
20min bike - 7.6miles 40min chest and abs
Still super sore from squats on Saturday. Thankfully, I found a roller at the gym and it helped solve that problem!
Note
Physical Goals for 2017 (in chronological order)
-sub 9 per k at GA Cup -sub 8 per k at Nationals (all races) -340 APFT (situps being the biggest improve) -confident completion of the North Face 50 Miler -confident completion of a 50k, and subsequent qualification for the 2018 Mont Blanc CCC (100k, 6000m ascent)
Team Goals
-Team has at least three JNT members -A-Meet (no significant course complaints; better finish atmosphere than past three years; better preparation/advertisement than past three years) -Orienteering gets top physical award