Erg + Weights

Distance: 10,000 m
Time: 39:11.3 (season best time)
Avg/500 m: 1:57.5 / 500 m
Weights:

  • Dips (5 sets x 10 reps)
  • Crunches (5 sets x 10 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m

Erg + Weights

Distance: 10,000 m
Time: 41:59.7
Avg/500 m: 2:05.9 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m