March 1-7

W1

Day 1 Monday 

A1. Front Squat @ 15X5, build to 5RM

45, 55, 65, 75

A2. Gravitron Pull Ups @ 30X3, 5 x 3 reps, rest 60 sec

55# assistance

B1. CrossOver Lunge, 5 x 8/leg, rest 20 sec b/w legs

Done. Held 10#/side 

B2. Arnold Press @ 30X3, 5 x 8-10 reps, rest 2 min

Done. 10#/side first round then 12.5#/side; wasn't heavy, arms just got tired

Day 2 Tuesday 

Run 30 min @ consistent pace

**yes just 30 min and stop

2.55 miles; 11:46 pace

**cramped on my right side which I've never done before. And my body tried to start all that itching stuff... Maybe because it was so hot/humid outside before all this rain?! Who knows. Bad run overall, glad it was only 30 minutes.

Day 3 Wednesday 

A1. DB Step Ups on 20” Box to Reverse Lunge, 3 x 5/leg, rest 20 sec b/w legs **1 rep is step up and back down then reverse lunge with same leg you stepped up with.

15#/side

A2. DB Bent Row @ 30X3, 3 x 10 reps, rest 60 sec

25#

B1. Good Mornings @ 2010, 4 x 10-12 reps, rest 30 sec

Bar. Felt good, didn't hurt

B2. Cable Tricep Press Downs, 4 x 8-10, rest 30 sec 

35#

C. Dead Bug @ 15X1, 3 x 5/side, rest as needed

Done. I really like this movement!

Day 4 Saturday 

A. 30 Perfect Push Ups- do for perfection not for time or certain sets.  Elevated you hands where you can do about 5 unbroken on first set

B. Find a weight and do 50 curl to press for quality reps

+

3 Burpees

20 sec Air Dyne ALL OUT

rest 2:20

x 4

Didn't get this done, went hog hunting and walked over 6 miles through swampy waters. To say exhausted is an understatement. I did do the curls to press with an 8# weight while I watched Matthew clean the hogs. :)

Day 5 Friday 

Run 45 min run 

4.16 miles; 10:49 pace overall

10:46, 11:11, 10:57, 10:39

**felt very good!!!