Friday, June 17

Friday

A1. CG Bench Press @ 10X1, 5 x 4, rest 20 sec **155#

A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break.  So do 20 then rest 5 sec then get some more etc...

B. Strict Pull Up, 2/min for 6 min

C. Eccentric Only pull up, 3 x 3 reps w/ 8 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 10 x 50m build up sprints, On the minute **take 10m or so to build up to full speed, sprint 50m, take 10m or so to slow down

A1: used 155 for all sets

A2: 20, 18, 22, 20, 19

B: completed all started struggling around the 4 min mark

C: completed

I could tell I was out of town last week.