March 15-21

W3

Day 1 Wednesday 

A1. Front Squat @ 15X5, build to 3RM

45, 65, 75, 85

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

45# assistance

B1. CrossOver Lunge, 5 x 6/leg, rest 20 sec b/w legs

15#/hand

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

15#/hand

Day 2 Tuesday 

Run 20 min @ consistent pace

1.68; 11:55 pace 

+

60 sec run hard

60 sec easy jog 

x 15

2.53; 11:52 pace

Day 3 Thursday

A1. DB Step Ups on 20” Box to Reverse Lunge, 3 x 3/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.

Done. 15#/hand

A2. DB Bent Row @ 30X3, 3 x 8 reps, rest 60 sec

15#/hand

B1. Good Mornings @ 2010, 4 x 8-10 reps, rest 30 sec

Body weight, back has been killing me all week. Going to chiropractor tomorrow

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.

Day 4 Friday 

A. 50 Push Ups for quality

Done.

+

3 Max Effort Broad Jumps

25 sec Air Dyne ALL OUT

rest 2:15

x 4

Done.

Day 5 Saturday 

Run 90 min for distance

8.37 miles, 10:45 overall pace

10:45, 11:01, 11:07, 11:13, 10:49, 10:28, 10:58, 10:08, 3:32