Monday, June 13

Monday

A. Front Rack Lunges, 4 x 5/leg, rest 60 sec b/w legs

B. Deadlift, 1fast explosive reps/30 sec for 7 min @ 80% (14 reps)

C1. DB Bench Press, 4 x 30 sec AMRAP w/ 53# KB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 10 min moderate pace

P.M.

7 sets (go mostly off feel, don’t get too caught up on paces)

Run 1 min easy

Run 1 min moderate

Run 1 min faster than mile PR pace

A: used 90#

B: used a free max machine all the rest were full and they didn't have the weights like a crossfit gym used 200#'s

C1: used 50# DB's 13, 11, 12, 10

C2: completed used box to elevate feet

D1: 35#

D2: 30# arms were burning

Runs completed but was on a treadmill.

The above was completed at the Maryland Athletic Club gym