March 22-28

W4

Day 1 Monday 

A1. Front Squat @ 15X5, build to 1RM

45, 65, 75, 85, 95
A2. Gravitron Pull Ups @ 30X3, 5 x 1 reps, rest 60 sec

45, 40, 35, 30, 25
B1. CrossOver Lunge, 5 x 5/leg, rest 20 sec b/w legs

15#/hand for 3 sets then 20#/hand
B2. Arnold Press @ 30X3, 5 x 8-10 reps, rest 2 min

15#/hand

Day 2 Tuesday 

Run 20 min @ consistent pace

1.83; 10:56 pace
+
60 sec run hard
90 sec easy jog 
x 12

2.68; 11:12 pace 

Day 3 Wednesday 

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.

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

15#/hand

B1. Good Mornings @ 2010, 4 x 6-8 reps, rest 30 sec

Body weight 

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

35#, 35#, 35#, 42.5#, 42.5#
C. Dead Bug @ 15X1, 3 x 5/side, rest as needed

Done.

Day 4 Friday 
A. Push Ups, 10 sets of 5 good unbroken reps for time: it was like 7ish minutes, my back started hurting again today so I did them from the knees
+
3 Max Effort Broad Jumps

30 sec Air Dyne ALL OUT

rest 2:00

x4

Done

Day 5 Saturday 

Run 9 miles  

1:38:28; 10:57 pace

10:44, 10:55, 10:59, 11:25, 11:19, 11:06, 10:51, 11:10, 9:59