November 2-8

W2 of 4
Day 1 Monday 
A1. Front Squat @ 16X,10 , build to a 1RM 

65, 75, 85, 95; I was kind of wobbly coming up from the 95# so I didn't go any higher although I think on another day I could have gotten 105#
A2.. Chin Over Bar Hold, Max hold (7 sec minimum) after each set of FSQ

Done. Felt much more stable this week than I did last week. 
+
15 min AMRAP
5 DB Hang Squat Cleans, 20#/hand
5 DB Push Press 20#/hand
5 Box Jumps, 20” onto a bench 
20 sec Hollow Hold

Done.
+
Row 10 min easy

10 minutes elliptical; 1 mile. Don't have a rower.

Day 2 Tuesday
Run 3 miles
rest 3 min

34 something 
Run 1 miles x 2
rest 3 min
+
Run 800m
rest 2 min
x 3
**goal is consistency
What a comedy of errors today. Told a friend I'd meet her to run at 1pm when usually I go first thing in the morning. Then her child got sick at school and she had to back out. Then I ate GF oats for breakfast which I never do and got wayyy too full. Then felt like throwing up while running. And it was 70 degrees and I have been running in like 50 degree weather. Anyway, bad run. So I only did 3 miles. And had to walk more than I would like to admit. I should have just taken a rest day today because I didn't have anything to do today and I was trying to recover and relax from moving. 

Day 3 Wednesday
A1. Bench Press @ 32X3, build to a 4RM

65, 75, 85, 95
A2. Lying DB Bench Rows @ 30X5, 8 reps after each set of bench

20#/hand
**no more that 15 min on part A
B1. Lying Tricep Extensions @ 30X1, 5 x 12 reps, rest 20 sec

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

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

15#
B4. Front Step Ups @ 30X0, 5 x 8/leg, rest 20 sec

Held a 15# weight in goblet position, stepped onto a bench. Wasn't exactly sure what you wanted here?
B5. Wtd Glute Bridge w/ Shoulders on Bench @ 30X3, 5 x 5, rest 20 sec

95#
+
Heavy Side Bends, 8/side x 5, no rest

40# first set then 35# for the rest


Day 4 Friday 
A. Gravitron Pull Ups @ 30X3, 3 tough reps/min for 10 min **note weight sustained

35# first round then moved to 45#
B. Back Squat @ 30X1, 2 reps @ 78% 1RM/min for 10 min **note weight and difficulty

Didn't do, felt a catch in my back. Did just the bar to try it out but decided I didn't want to strain my back with my run tomorrow
+
Air Dyne Sprints
15 sec MAX EFFORT, rest 2:15 x 4 sets

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

Done. 

Day 5 
Run 10k    

67 minutes, 10:50 pace; relatively hilly course too! 

**ok official time was 1hr 46min 49sec