Friday, June 24

Friday

A1. CG Bench Press @ 10X1, 5 x 3, rest 20 sec **155-165#

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, 2-3/min for 6 min **try to alternate, start w/ 2, next min do 3, etc..

C. Eccentric Only pull up, 3 x 3 reps w/ 10 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 5 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

+

Run 3 x 100m build up sprints

+

Run 200m for time:

A1: 160

A2: 20, 25, 24, 26, 23

B: 3, 2, 2, 3, 2, 2

C: felt good got the 10 secs each time

Run 100m x 3: felt good

Run 200m: 39 secs