warm-ups
Indian Club swings, band stretching, hip rotations
belt squats
worked up doing sets of 5 to 4 plates per side for 10 sets of 10 reps with 60 seconds rest between sets
after the first 5 sets a 10 minutes break had to be taken...7 minutes of which I was emptying my stomach and dry heaving... second 5 sets were completed with incident.
reverse hypers
140 for 5 sets of 12 reps
adductor / abductor machine
130 for 3 sets of 15 reps each way
I learned today that I need to improve my conditioning, at least slightly, in case there is a quick pace at the meet.