Friday
A1. CG Bench Press @ 5031, 5 x 5, 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 *shooting for more sets of 3
C. Eccentric Only pull up, 3 x 10 sec eccentric, rest as need to get 10 sec
E. Supinated Grip Pendlay Rows, 2 x 12, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 6 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: used 135
A2: used the 53 KB
A3: completed
B: couldn't get all sets of three but better than last time
C: completed
E: used 115
Run: used empty sled again
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