Friday, May 6

W1

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec

A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 10 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 95, 105, 115, 125, 135

A2: 18, 15, 16, 16, 14

B: 8th round was a struggle

C: completed

Run was fine started to feel my hamstring a little stretched it some more and it was fine.