January 4-10

Day 1 Monday 
10 min AMRAP
Front Squat @ 20X1, @ 95# 10 total

7 sets, 2 reps for the first 3 sets then 1 at a time 
Gravitron Pull Up @ 20X1 21 total
**Break reps as needed, record total reps for each
+
20 min AMRAP
10 Steps Front Rack Lunges, 65# 2 rounds at 65#, then dropped to 45#. I was afraid I was going to drop the 65#. Very heavy. 
10 Cable Tricep Press Downs 30#
10 DB Bicep Curls 25#/hand for 5 rounds, 20# for last 2 rounds
*weight for the curls and press downs should be pretty tough

7 rounds total

Day 2 Tuesday (sore 6 or 7/10)
Run 20 min easy *no stopping to walk

1.71 miles
+
30 sec Run @ high effort
30 sec rest/walk
x 10

0.86 miles 

Day 3 Wednesday (sore 7 or 8/10)
10 min AMRAP
10 Good Mornings @ 22X1, 65# 45#
10 Heavy DB Push Press *note the weight 20#/hand

5 rounds

**my right shoulder was hurting on the push press. Last week, the message therapist lady moved in back and got it loose so I thought it was fixed. But I guess it needs more work. And I couldn't do 65# on the good mornings. My lower back is too weak.

+
A1. DB Step Ups on 20” box, 4 x 8/leg, rest 20 sec b/w legs 15#/hand.. Dang that's high! Haha
A2. Inverted Bar Rows, 4 x 10, rest 30 sec done
A3. Lying Tricep Extensions, 4 x 15, rest 30 sec 15#/hand

Day 4 Saturday 
5 rounds for time: 10:41
10 Squat Jumps
5 Push Ups
10 Sit Ups
30 sec Bike
+
20 sec Air Dyne ALL OUT
rest 2:40
x 4

Done. 

Day 5 Friday 
Run 45 min cover as much distance as possible 

4.06 miles

Splits: 11:00, 11:15, 11:15, 11:01

**21 degrees with a 6mph north wind..COLD but not terrible. First time to run outside with it under 32 degrees.