Monday, June 6

Monday

A. Front Squat @ 30X1, 5 x 1 rep, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 7 min @ 75%

C1. DB Bench Press, 4 x 25 sec AMRAP w/ 53# KB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 8 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.

Run 25 min easy pace

**mix in 6 x 30 sec hard efforts as desired

A: 185, 195, 205, 215, 225

B: used 275 went as fast as I could didn't feel fast going up

C1: awkward positioning on holding the KB but did 8, 9, 10, 8 left arm is weaker than right

C2: completed all reps

D1: used 35#

D2: used 30#

Run: arms felt better after the run

PM Run: completed