Monday
A. Speed Deadlift w/ bands if possible, 3/min @ 50% bar weight (60% 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 8-10 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: 195#
C1: 120#
C2: kept the 15 sec pace till I got to 3 mins started missing the height by a few inches at the top. Kept glinting as high as I could get.
Run: completed think I got down to a 7:30 pace.
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