June 8-14

W2
Day 1
A1. Front Squat- 5 reps x 3; rest 30 sec, tough sets w/ perfect form

Warmed up with just the bar today and that made a huge difference..duh! And maybe the fact that I slept better. Weight didn't feel like it was crushing me

75. 80, 80
A2. Chin Over Bar Hold- Max Hold x 3 reps x 3; rest 60 sec

I counted by 1 mississippi, 2 mississippi haha since I don't have a clock and the majority of the time I was getting to 7 seconds! The iffy ones were on the last set and they were atleast 5 mississippis :))
B1. DB Walking Lunges- 16 steps x 3; rest 30 sec (add weight by DB's in hand)

15#DBs, then 20# DBs for the last 2 sets
B2. Gravitron Pull Ups, 6-8 reps x 3 sets; rest 30 sec 

It may be sad, because I know you've been telling me to do these for months and we've even talked about this, but the whole time I've thought these were gravitation pull ups and every time I google that it doesn't show up correctly. Just figured out today it's graviTRON and it's nothing special, just the assisted pull up machine!!! Ahh!! 

70# assistance x8, 65#x8, 60#x7 
B3. DB Press @ 20X2- 8 reps x 3; rest 60 sec

15# DBs then 20# DBs for the last 2 sets
+
Run 20 min for max distance

Took 3-4 breaks and still got in 1.86 miles. Couldn't get going mentally. On e I got to the 13 minute mark I didn't stop again. Ran at 6mph and sprinted the last minute at 8mph


Day 2
Run 1 mile
rest 4 min
x 3

9:24, 10:52, 9:22

My foot hurt the whole time, kind of like pushing on a bruise. I tried walking on that 2nd mile but that hurt worse so I just ran even with it hurting. 

Day 3
Bike 22 sec @ 100%
rest 10 sec
x 3
rest 2:30
x 3

0.43, 0.45, 0.46
+
Bike 3 min @ 80%
rest 2 min
x 7

0.72, 0.75, 0.77, 0.74, 0.72, 0.77, 0.77

*note distances achieved

Day 4
A1. Back Squat @ 33X1- 5 reps x 5; rest 45 sec

65#, I didn't not pay attention to the tempo last week so I had to decrease weight to be able to hold that tempo
A2. Inverted Row @ 30X2- 6-8 reps x 5; rest 45 sec (as the reps decrease, try to get more and more inverted)

Done. Oops, just now noticing that had a tempo too... I'll do better next week haha
A3. Single Arm DB OH Lunge- 14 steps x 5; rest 45 sec (alternate hands @ half way)

15# done
A4. DB Man Makers- 6 reps x 5; rest 45 sec (drop to push up position, row each DB, do push up, kick feet up, then clean to thruster)

15# DBs done
+
Run/walk 20-30 min easy

20 minutes done

This workout is so hard for me, I feel like I'm dying and not going to finish. It's good to feel that exhausted I guess haha

Day 5
Run 30 min for distance

2.68 miles, jumped off and back on the treadmill several times. Walked for another 10 minutes. Did 3.5 miles total. Foot felt good today!!!