March 29 - April 4

W5

Day 1 Monday

A1. Front Squat @ 13X3, build to 1RM

45, 65, 75, 85, 95

A2. Negative Only Pull Ups @ 50A1, 5 x 3 reps, rest 60 sec

Done. Used gravitron machine with 25# at first then 10# just to slow me down

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

15#/hand

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

25#/hand

Day 2 Tuesday 

Run 20 min @ consistent pace

1.66 total; 12:03 pace

+

60 sec run hard

120 sec easy jog 

x 12

2.78 total; 12:57 pace

**awful run. Ran on less than 6hrs of sleep, two nights in a row and that just doesn't work.

Day 3 Wednesday 

A1. DB Step Ups on 20” Box to Reverse Lunge, 3 x 2/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 **Heavier

20#/hand; this IS heavy with my weak back

B1. Romanian Dead Lift to just below knee cap @ 4010, 4 x 6-8 reps, rest 30 sec *focus on pushing butt back, not just bending over

95# for one round then 75#; not heavy but did hurt my back to pick it up from the ground but during the movement my back didn't hurt

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

42.5#

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

Done. 

Day 4 saturday 

A. 5 Burpees/min for 10 min

Done.

+

3 Max Effort Broad Jumps

30 sec Air Dyne ALL OUT

20 sec Front Plank

rest 2:00

x 4

Done.

Day 5 Friday

Run 10 miles  

2:02:45; 12:17 pace

11:13, 11:12, 11:07, 11:32, 12:13, 12:44, 13:12, 13:38, 13:24, 12:31

**this was the worst run ever, one of those runs where I rethink this whole training thing. I picked the hilliest place I could come up with which in and of itself wasn't terrible... But add the 19mph winds we had to run INTO the entire last 5 miles. I literally text Matthew at mile 5.5 and told him I was dying and I loved him. Dramatic, yes. But totally how I felt. This is no joke, I wore a sleeveless tank and the wind whipped and flapped my shirt so much that the inside of my upper arm chaffed. I'm sure I could continue with the awfulness from this run, but I'll stop. I guess a 1 minute overall average pace slower isn't that bad, right? (Insert encouraging words here)