June 29 - July 5

W4

Day 1

A1. Front Squat- 1 reps x 5; rest 30 sec, 1RM

85, 95, 105, 115, 125 

*i did 125...and it wasn't ugly... But it wasn't pretty either 

A2. Gravitron Pull Up- 1 rep x 5; rest 60 sec, build to least weight possible assistance 

I don't remember all the weights, but I was decreasing by 5# each time and I did 25# assistance last 

B1. DB Walking Lunges- 10 steps x 3; rest 30 sec (add weight by DB's in hand)

20# DBs x2 sets, 25# DBs x1 set

B2. Chin over Bar Hold, 3 reps x 3 sets; rest 30 sec 

I. Hate. These. But I did them. But I didn't want to. And I probably could have done better. I should have done better actually. It's hard to convince my brain on that in the moment though. About 3 seconds each 

B3. Push Press @ 20X2- 6 reps x 3; rest 60 sec

20# DBs x1 set, 25# DBs x2 sets 

+

Run 10 min for max distance

1.05 miles

*started at 6.1 went up to 6.2 around 4 minutes and 6.4 around 7 minutes. At 8 minutes I went to 6.8 and at 9:15 I went to 8.5 

Day 2

Run 1 mile

rest 10 min

x 3

9:02, 9:32, 9:51

Day 3

Bike 5 miles for time

20:16

Day 4

A1. Back Squat @ 33X1- 1 reps x 5; rest 45 sec, 1RM

95, 105, 115, 125, 135 (1RM with no pause is 145!)

A2. Inverted Row @ 30X2- 4-5 reps x 5; rest 45 sec (as the reps decrease, try to get more and more inverted)

Done

B. 30 man makers for time, 15# DB's

8:28

+

Run/walk 20-30 min easy

50 minute walk done

Day 5

Run 3.1 miles

Walked 3.2 miles in 54 minutes. Walked our driveway and walked the first 2 miles with a 10# backpack on. But then it was chafing my arms so I took it off for the last mile. 

*Matthew's been messing up this running day because he wants to skip the gym (due to time in the mornings) so we stay home and walk the driveway, so I tried to make it harder with the backpack. The weight actually wasn't heavy... Just uncomfortable. And compared to when we used to walk the driveway in the winter, I do 100x better breathing! Ok I'm done rambling now.