November 30 - December 6

W1 of 4
Day 1 Tuesday 
A1. Front Squat @ 10X1, build to 10RM

45, 55, 65
A2. Pull Up on Gravitron- 10RM

55# for 1/2 of the first round, then added to 60# and still took a break before I finished. 65# second round, 60# third round 

+
4 sets of:
20 steps front Rack Lunges

45# first round then 35#
rest 20 sec
20 Tricep Press Downs

30#
rest 45 sec

***one of those workouts where I know I'll be sore tomorrow! Legs shaking by the end

Day 2 Monday
Sprint 200m, rest 2 min x 8

Done. Started at 8.0, second round increased to 8.2, and then 0.1 everytime after that
+
Run 800m, rest 3 min x 4

Done. Ran the first one at 5.8, the second one at half 5.8/half 6.0, and the last 2 at 6.0

***raining today so on treadmill :(

Day 3 Friday 
A1. Dead Lift @ 30X0, build to 10RM

95, 115 (should have gone for another round)
A2. CG Bench Press @ 30X0, build to 10RM

55, 65 (should have gone for another round)
+
4 sets of:
20 Alternating Step Ups

15#, 15#, 20#, 20#
rest 20 sec
20 Bicep Curls

15# DB/hand 
rest 90 sec

Day 4 Saturday 
15 min AMRAP
5 Ring Rows did 25# DB single arm bent rows
5 Burpees
5 Box Jumps
10 Air Squats

Done. 4+10. 
+
20 sec Air Dyne ALL OUT
rest 2:40
x 4

Done. 

Day 5 Thursday 
Run 1 mile
rest 5 min
x 5 

12:01, 12:13, 11:47, 11:56, 11:36

**so sore today after Tuesday's workout. Took Wednesday off related to sore throat/sinus junk but feeling better today. Sore rating 6 out of 10. Hoping this run works some of that out. Plus this is the first run outside in like 2 weeks.

***didnt put forth 100% this week, didn't have 100% to give. Tried to get sick mid-week but got over it. Just didn't feel 100%.