February 8-14

W3 of 4

Day 1 Monday 

A1. Front Squat @ 80#, 5 x 6-8 reps, rest 30 sec done

A2. Gravitron Pull Ups @ 30X3, 5 x 6-8 reps, rest 60 sec

55# assistance; didn't do tempo and was coming through at the bottom like a kip to get back up

B1. DB Reverse Lunge off 2" block (25# bumper), 4 x 6/leg, rest 20 sec b/w legs

15#/side

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

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

**section A was really tough, I wanted to lay out on the floor after that section alone. Haven't felt that way in a while so in a weird way it kind of felt good.

Day 2 Tuesday 

Run 20 min easy *no stopping to walk

1.80; 11:07 pace

+

60 sec Run @ high effort

45 sec rest/walk

x 12

1.69 miles total

**very Windy run

Day 3 Wednesday 

A1. DB Step Ups on 20" Box, 3 x 7/leg, rest 20 sec b/w legs **hold DB’s by side

15# DB/side

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

B1. Good Mornings @ 2010, 3 x 12-15 reps, rest 30 sec

15 per set, Body weight, attempted with bar. I'm really close to being able to do it, I can go about 3/4 of the way down. Better than last week!

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

Done. 10 per set

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

Knees, 10 per set, slow and controlled

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

Done, 30 sec/side

Day 4 Thursday 

5 rounds for time: 18 something minutes

30 sec Air Dyne

50ft Bear Crawl

10 Walking Lunges

10 Push Ups

+

25 sec Air Dyne ALL OUT

rest 2:35

x 4

Done.

Day 5 Friday 

Run 70 min for distance

6.44; 10:52 average pace

Miles: 10:13, 10:43, 11,25, 11:13, 11:04, 11:00

**ive been shooting for an 11 minute average pace for 3-4 weeks now so I'm SUPER excited about this run! Very hilly, can't seem to get away from them! My FitBit said 30 flights of stairs (10ft elevation per flight)