October 26 - November 1

W1 of 4
Day 1 Monday 

A1. Front Squat @ 17X,13 , build to a 1RM *7 sec pause in bottom, 13 sec at top before racking it

65, 75, 85, 95, 105
A2.. Chin Over Bar Hold, Max hold (7 sec minimum) after each set of FSQ

Done. Averaged 7-10 seconds
+
15 min AMRAP
5 Thrusters, 65#
5 Good Push Ups
30 sec Side Plank/side

Shoulder problems. I'm going to email you about this. But I think I got 6 rounds. I lost count haha
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Row 10 min easy

No rower, did elliptical for 12 minutes. 1 mile

Day 2 Tuesday 
Run 3 miles
rest 3 min

34 total; 11:16, 22:46, 34:00

Run 2 miles
rest 3 min

23:02
Run 1 mile
rest 3 min

11:21
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Run 800m
rest 2 min

x 2

5:23, 4:44
**goal is consistency

Day 3 Friday 
A1. Bench Press @ 32X3, build to a 5RM

45, 65, 75
A2. Lying DB Bench Rows @ 30X5, 8 reps after each set of bench

20# DBs
**no more that 15 min on part A
B1. Lying Tricep Extensions @ 30X1, 5 x 15 reps, rest 20 sec

15#
B2. Tricep Cable Press Downs, 5 x 15 reps, rest 20 sec

25#, 20#, 15#, 20#, 20#
B3. Curls @ 3030, 5 x 15 reps, rest 20 sec

20# DBs, 20#, 15#, 15#, 20#
B4. Front Rack Lunge @ 30X0, 5 x 8/leg, rest 20 sec

45#, 25#, 25#, 25#, 25#
B5. Wtd Glute Bridge w/ Shoulders on Bench @ 30X3, 5 x 5, rest 20 sec

85#
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Side Plank, 20 sec L, 20 sec R, 20 sec rest x 4

Done.

Day 4 Thursday 
Air Dyne Sprints
15 sec MAX EFFORT, rest 2:15 x 4 sets

Done.
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5 min run
3 min rest
x 3 (back off b/c of 10k saturday)

Easy runs, didn't track. Done.

Day 5 Wednesday
A. Gravitron Pull Ups @ 30X3, 2 tough reps/min for 10 min **note weight sustained

40# first round then 35# assistance
B. Back Squat @ 30X1, 2 reps @ 75% 1RM/min for 10 min **note weight and difficulty

105#; easier than I thought it would be, but I wouldn't want to go heavier. I was expecting to barely be able to lift it because I don't really lift close to my 1RM very often. The first rep came out pretty easy but the second one was noticeably slower coming up. I was glad to be done at 10 minutes, they were definitely getting harder.
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Saturday
Run 10k   

1:10.3