W8
Day 1 Tuesday
A1. Front Squat @ 21X0, 3 x 3, rest 20 sec
45, 65, 75
A2. Negative Only Pull Ups @ 50A1, 3 x 3 reps, rest 60 sec
Done. 25# assistance for 2 rounds and 15# for one round
B1. Goblet Squat Jump, 5 reps x 3, rest 20 sec
15#
B2. Barbell Press @ 30X3, 3 x 6-8 reps, rest 2 min
Bar only. Done.
C. Front Plank- 5 min accumulated
Done.
Day 2 monday
Run 5 miles smooth pace
55:02; 11:01 average pace
Day 3 Thursday
A. Back Squat @ 20X1, 3 x 3, rest 2 min *moderately heavy
65, 75, 85
B. Pull Ups, 3 x 3, moderately tough
Done. 45# assistance
+
3 sets @ high effort
5 Burpees
5 Box Jumps
rest 60 sec b/w sets
Done. But ran first.
+
Run 2 miles
Done. 21.41; 10:51 pace
Day 4 friday
Run 1 mile moderate pace
9:58
Day 5
Rest or Run 1 mile easy
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