November 9-15

Day 1 Thursday 
A1. Front Squat @ 15X8 , build to a 1RM 

65, 75, 85, 95, 105
A2.. Chin Over Bar Hold, Max hold (8 sec minimum) after each set of FSQ

Done
+
15 min AMRAP
10 DB Thrusters, 20#/hand
10 Box Jumps, 20”
10 Push Ups

Done. Ouch. 5+7. Did knee push ups the last round and a half
+
Row 10 min easy

Elliptical; no rower.

Day 2 Monday 
Run 3 miles
rest 3 min

32:12
Run 1 miles x 2
rest 3 min

11:11, 11:17
+
Run 800m
rest 2 min
x 4

5:21, 5:17, 5:26, 4:54

**goal is consistency

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

65, 75, 85 (no spot so didn't go heavier)
A2. Lying DB Bench Rows @ 30X5, 6 reps after each set of bench

20# DBs/hand 
**no more that 15 min on part A
B1. Lying Tricep Extensions @ 30X1, 5 x 10 reps, rest 20 sec

15# DBs/hand 15, 20, 20, 20
B2. Tricep Cable Press Downs, 5 x 12 reps, rest 20 sec

30#
B3. Curls @ 3030, 5 x 12 reps, rest 20 sec

20# DB/hand
B4. Front Step Ups @ 30X0, 5 x 6/leg, rest 20 sec

20# weight in goblet position
B5. Wtd Glute Bridge w/ Shoulders on Bench @ 30X3, 5 x 5, rest 20 sec

Couldn't use smith machine to set up because someone was using it so 35# DB (can only go as heavy as I can pick up and my poor hips can handle the pressure)
+
Heavy Side Bends, 8/side x 5, no rest

35# 

Day 4- Saturday 
A. Gravitron Pull Ups @ 30X3, 4 tough reps/min for 8 min **same weight as last week

45#, on the last 2-3 rounds had to break after 3 reps then get in the last rep
B. Back Squat @ 30X1, 3 reps @ 82% 1RM/min for 8 min **note weight and difficulty

65#, I know, I know. That's not what you said do. But I'm telling you right now 120# x3 would almost be impossible regardless of if I was sore or not. But those DB thrusters from earlier in the week have my verrrry sore. Like a 6-7 on a 1-10 scale sore :)
+
Air Dyne Sprints
18 sec MAX EFFORT, rest 2:12 x 4 sets

Done.
+
3 min run
2 min rest
x 5 

Done. 

Day 5 Friday 
Run 4 miles 

41:51, treadmill

**not too far from my 10 minute pace goal!