Monday - Friday week of July 10

Was out of town working in Central America and could not run around the neighborhood. Was confined to using the hotel gym.

I did push ups, sit-ups on the incline bench. They didn't have a place where I could do pull-ups even checked the stairs in the stairwell They did have a pull down machine so I used it.

I ran a little every day on the trewdmill and did pull downs starting heavy and working lighter till failure every other day. The days I did pull downs I did sit ups and push-ups.

I didn't have a lot of time but got something done each day.

Got back this morning (Saturday July 16) and did Monday's rookie due to it have more of the pull ups in it.

Monday

A. Speed Deadlift w/ bands if possible, 3/min @ 55% bar weight (65% if no bands) x 9 min **come to complete stop at bottom each rep and focus on driving bar up as fast as possible squeezing glutes

C1. Bench Press @ 5050, 3 x 6-8 reps, rest 20 sec **start light, w/ tempo and reps, that’s over a minute of time under tension

C2. 1 strict Pull Up/15 sec for 5 min

+

Run 15 min moderate pace

**fartlek style, mix in 60 sec or so bouts of running at faster than 8 min/mile pace

A: used 235 with no bands, how did you want me to set up the bands. I found several different ways it could be set up.

C1: 135-145-155 had trouble getting to 6 reps on the last set

C2: got to 4:15 and had trouble getting all the way up. Seems like I couldn't get higher than my nose.