Friday
A1. CG Bench Press @ 5031, 5 x 4, rest 20 sec
A2. DB Bench Press @ 3020, 5 x 6-8, rest 20 sec
A3. Push Ups @ 1010, 5 x 10-12, rest as needed
B. Strict Pull Up, 3/min for 6 min
C. Eccentric Only pull up, 10 sec negative, max weight added for 10 sec negative, make sure it’s controlled all the way to bottom. 10 sec should be equally distributed over ROM
E. Supinated Grip Pendlay Rows, 2 x 15, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 5 x 15 sec uphill sprint (light sled sprint w/ harness around waist if no hill), walk down hill is your rest
+
Run 15 min @ HR 150-160
A1: 160#
A2: 53# KB better control but hard at 7 and 8
A3: hard at 10-12
B: 3, 2, 3, 2, 2 couldn't get 3 on some of them
C: got the 1st with 10#'s added, only got 8 secs on the 2nd and 6 on the 3rd set
E: 95#
Ran with an empty rogue sled, think the sled weights 45#'s
15 min: a little over a mile
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