February 1-7

W2 of 4

Day 1 Monday 

A1. Front Squat @ 110#, 5 x 6-8 reps, rest 30 sec 75#, 6 reps each time
A2. Gravitron Pull Ups @ 30X3, 5 x 6-8 reps, rest 60 sec 60# assistance 6 reps each time
B1. DB Reverse Lunge off 2" block (25# bumper), 4 x 8/leg, rest 20 sec b/w legs

15#/hand

B2. Standing Over Head Cable Tricep Extensions, 4 x 12-15, rest 30 sec

30#; 15 reps each time

B3. Front Plank, 4 x 60 sec accumulated, rest 45 sec

Done. Took a break around 35 then finished out

*Make sure knee touches on reverse lunges

Day 2 Tuesday 

Run 20 min easy 

*no stopping to walk

1.71 miles 

+

60 sec Run @ high effort

45 sec rest/walk x 10

1.65 miles total

**ran today on hills and a dirt road so slower but tougher. Those sprints were hard on the hills but felt them working!

Day 3 Thursday (at home)

A1. DB Step Ups on 20" Box, 3 x 8/leg, rest 20 sec b/w legs

25# DB in goblet position
A2. Single Arm Row @ 30X3, 3 x 10/arm, rest 20 sec b/w arms

25# DB

B1. Good Mornings @ 2010, 3 x 12 reps, rest 30 sec

Body weight since I was at home, used broom stick for form

B2. Inverted Bar Rows, 4 x 10, rest 30 sec

Skipped, couldn't find anything to substitute

B3. Push Ups, 4 x 8-10, rest 30 sec

Done, knees
B4. Side Plank, 4 x 20-30 sec/side, zero rest b/w sides, 30 sec after both

Done. 

Day 4- Saturday 

5 rounds for time: didn't time
20 sec Air Dyne
5 Burpee Broad Jumps
20 sec Air Dyne
30 sec FLR 

Done
+

22 sec Air Dyne ALL OUT rest 2:38 x4

Done

Day 5 Friday 

Run 10k for time: 71:08

Average pace: 11:29

Miles:11:02, 11, 11:15, 11:33, 11:55, 12:03

***verrrry hilly route. My FitBit shows 27 flights of stairs which is 270ft elevation throughout the run