April 5-11

W6

Day 1 monday 

A1. Front Squat @ 12X0, build to 1RM

45, 65, 75, 85, 95, ran out of time to go again but it was getting heavy

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

40# assistance, then 35# for the rest

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

Bar

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

Bar, these ended up being push press

Day 2 Tuesday 

Run 30 min @ consistent pace

2.71 miles; 11:05 pace 

+

30 sec run hard

60 sec easy jog 

x 20

2.59 miles; 11:36 pace

Day 3 Wednesday 

A1. Goblet Squats @ 33X1, 3 x 8-10 reps, rest 30 sec

40, then 35# for the other 2 sets. Felt like I could hold the tempo better

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

20# DB

B1. Romanian Dead Lift to just below knee cap @ 2210, 4 x 6-8 reps, rest 30 sec *focus on pushing butt back, not just bending over

75#

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

35#, last set 42.5#

C. Dead Bug @ 15X1, 4 x 5/side, rest as needed

Done.

Day 4 Thursday

5 Good Push Ups/min for 5 min

10 Good Air Squats/min for 5 min

5 Burpees/min for 5 min

Done

+

3 Max Effort Broad Jumps

30 sec Air Dyne ALL OUT

30 sec Front Plank

rest 2:00

x 4

Done

Day 5 saturday 

Run 5k 31.53 (PR) 10:17 average pace; 10:25, 10:30, 10:05, 0:54

rest 10 min

Run 5k 30:38 (PR); 9:53 average pace; 10:34, 10:20, 9:03, 0:52

**previous PR was 32:14; that last 5k I put everything I had into that last mile trying to beat my time from the first 5k, I had no idea I had beat it by almost a full minute. I would have run slower haha!!