August 24-30

W3
Day 1
A1. Front Rack Walking Lunges @ 30X1, 3 x 8/leg unbroken, rest 20 sec

65, 65, 75
A2. Powell Raise @ 50X1, 3 x 10/arm, rest 60 sec

10#
B1. Goblet Squat @ 33X1, 3 x 5-7 reps, rest 20 sec

50#
B2. Wtd Glute Bridge @ 20X3, 3 x 8-10 reps, rest 30 sec

65, 85, 95. Had someone to help me get into position today
C1. Single Arm Bent Row @ 31X3, 3 x 6-8/arm, rest 30 sec

30#
C2. Single Arm Bicep Curls @ 3030, 3 x 8-10/arm, rest 30 sec

25#
C3. DB Bench Press @ 32X1, 3 x 5-7, rest 30 sec

30# DBs
C4. Tricep Cable Press downs @ 30X2, 3 x 12-15, rest 30 sec

25#
C5. Hollow Hold, 3 x 40 sec, rest 30 sec

Done.


Day 2 

My chest hurts today. I used my inhaler before I started so we will see how this goes. Not going to attempt to beat any times, just going to go easy and steady. 
Run 1 mile
rest 4 min
x 2

10:29, 10:51
+
Run 800m
rest 2 min
x 3

5:25, 5:18, 5:30
+
Run 400m
rest 1 min
x 5

2:33, 2:43, 2:36, 2:40, 2:32
*try to run outside on some of these at least

*all outside

Times weren't pretty, but today I'm just glad I finished. 

Day 3
Bike 35 min, rest 8 min x 2

5.94 miles, 6.56 miles
*interval as desired.  You pick but change it up throughout

Day 4- 
A1. RFE Split Squats @ 3030, 3 x 10/leg, rest 30 sec **don’t add weight until you can get 10/leg unbroken

Body weight, 10#, 10#
A2. Trap-3 @ 50X0, 3 x 10/arm, rest 30 sec

7.5#
B. OHS Practice perfect technique

Not done, we talked about this
5 rounds for time:
5 Gravitron Pull Ups w/ 35# assistance
5 Front Squats @ 95#
5 DB Push Press Heavy
30 sec Side Plank/side

37:32

Did one round of FS at 95 but then had to drop to 85 for the other 4 sets; 30# DBs for push press
+
Run/walk 20-30 min easy

Day 5
Run 20 min hard 

5.6mph; 1.86 miles 
rest 5 min
Run 12 min Harder  

5.8mph: 1.15 miles