May 4-10

New Phase -3
Day 1
A1. RFE Split Squat, knee to ground- 5-7/leg x 3; rest 30 sec (no weight)

7 reps done.
A2. Gravitron Pull Ups- 4-6 reps x 3; rest 60 sec

Done. 25#, 40#, 40# assistance
B1. Reverse Lunge (step back)- 6-8 reps x 3; rest 30 sec

8 done.

B2. Negative Pull Ups @ 50A1- 4-5 reps x 3; rest 30 sec

Done.
B3. Push Ups @ 10X1- 8-10 reps x 3; rest 60 sec

8 done
+
Run 23 min for max distance
Goal was 2 miles, I got 2.2 and didn't walk, yay!! Kept up my speed most of the time too. Sprinted the last 3ish miles. 

Day 2
Run 1 mile
rest 3 min
Run 1200m
rest 2 min
Run 800m
rest 1 min
Run 400m
rest 45 sec
Run 200m
rest 30 sec
Run 200m

Done. I kept my speed up too, impressively, between 5.5-6.5. I've figured it out... If I start off at 5.0 I can increase within a minute or so and usually stay up. I kept trying to start at 6-6.5 and I couldn't maintain it. 

Day 3
Bike 60 sec @ 97%
rest 3 min
x 5

0.35, 0.35, 0.36, 0.37, 0.35
+
Bike 2 min @ 80%
rest 2 min
x 5

0.51, 0.50, 0.51, 0.51, 0.51

*note distances achieved

Day 4
A1. DB Front Squat @ 33X1- 6-8 reps x 5; rest 45 sec (yes 2 DB's)

20#; this is really hard for me with the tempo but I really like this move, I feel like I'm really accomplishing something haha
A2. Inverted Rows @ 22X1- 8-14 reps x 5; rest 45 sec

Done.
A3. DB Lunge to Press- 6-8 steps x 5; rest 45 sec (as you stand up from the lunge, press DB's OH, 12-16 total presses)

15#x4 sets and 20# DBs on the last set
A4. DB Bench Press @ 11X1- 6-8 x 5; rest 45 sec

25x3 sets, 30#x2 sets
+
Run/walk 20-30 min easy

40 min walk done

Day 5
Run 35 min ; rest 60 sec
B1. Reverse Lunge (step back)- 6-8 reps x 3; rest 30 sec
B2. Negative Pull Ups @ 50A1- 4-5 reps x 3; rest 30 sec
B3. Push Ups @ 10X1- 8-10 reps x 3; rest 60 sec
+
Run 23 min for max distance


Day 2
Run 1 mile
rest 3 min
Run 1200m
rest 2 min
Run 800m
rest 1 min
Run 400m
rest 45 sec
Run 200m
rest 30 sec
Run 200m

Day 3
Bike 60 sec @ 97%
rest 3 min
x 5
+
Bike 2 min @ 80%
rest 2 min
x 5

*note distances achieved

Day 4
A1. DB Front Squat @ 33X1- 6-8 reps x 5; rest 45 sec (yes 2 DB's)

20# DBs
A2. Inverted Rows @ 22X1- 8-14 reps x 5; rest 45 sec

Done. 
A3. DB Lunge to Press- 6-8 steps x 5; rest 45 sec (as you stand up from the lunge, press DB's OH, 12-16 total presses)

Done. 15x4 sets, 20x1
A4. DB Bench Press @ 11X1- 6-8 x 5; rest 45 sec

25x2 sets, 30x3 sets 
+
Run/walk 20-30 min easy

40 minute walk. 

Day 5
Run 35 min

Ran a 5K, 32:14, 3.2 miles