Day 1 Tuesday
A1. Front Squat @ 20X1, build to 1RM
65, 85, 95, 105, 115, 120
A2. Gravitron Pull Up @ 20X1, build to 1RM
A2. Gravitron Pull Up @ 20X1, build to 1RM
Don't remember what I start with but got 20# assistance (PR), failed at 15#
**Alternate between the two
+
Run 1 mile for time
**Alternate between the two
+
Run 1 mile for time
8:52 on treadmill (PR)
**get good and warmed up, do some sprints and make sure you’re ready
Day 2 Monday
Run 5k for time: 35:47
rest 10 min
Run 5k for time: 36:25
**get good and warmed up, do some sprints and make sure you’re ready
Day 2 Monday
Run 5k for time: 35:47
rest 10 min
Run 5k for time: 36:25
This was pretty tough after 3 days off plus Christmas eating. Glad I did it though and even more glad it's done. Not my best times but pretty darn good considering I've not moved for 3 days. :)
Day 3 Wednesday
A1. Dead Lift, build to 1RM @ 30X1
Day 3 Wednesday
A1. Dead Lift, build to 1RM @ 30X1
95, 125, 135, 155, 175, 185 (PR), 200 (PR)
A2. CG Bench Press @ 30X1, build to 1RM
A2. CG Bench Press @ 30X1, build to 1RM
65, 85, 95, 105 (PR), 110 failed
+
Run 200m, rest 30 sec x 10
+
Run 200m, rest 30 sec x 10
Done.
Day 4 Friday
10 min AMRAP
Double Unders
Day 4 Friday
10 min AMRAP
Double Unders
106
+
30 sec Air Dyne ALL OUT
rest 2:30
x 4
+
30 sec Air Dyne ALL OUT
rest 2:30
x 4
Done.
Day 5 Thursday
Run 10k for time: 77:30
Day 5 Thursday
Run 10k for time: 77:30
Wanted today to be a rest day, but looked at the forecast and it's suppose to rain all afternoon and all day tomorrow so I had to get this run in during the morning. The morning after New Year's Eve so I ran on not too much sleep. Did it and made the most of it, but time wasn't very good.
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