Training Week 7: September 30 – October 6

Monday

Back Squat Heavy 5; shoot for 5-10lbs. heavier than last week
90% x 5 x 2

Bench Press 3 x 5; add 5lbs. from last week

4 sets with no rest:
20 OH Walking Lunge; hold a 25lb. plate (10lb. if necessary) overhead
10 DB Press

8 x 200m every :90; you will run every :90, your rest will be the remaining time after each 200m run.

Penalty: +/- :03; 5 hanging leg raise every :01 over or under :03

 

Tuesday

4 x 1 Mile; Recover 4:00 between efforts
Penalty: :10 in plank every :01 you deviate more than :04 off your initial pace

5 Rounds for time:
10 DB Deadlift 35lbs. Minimum
10 Burpees

 

Wednesday

RDL 5 x 3; add 10lbs. from last week

Chin-ups 10 x -3 off your max set last week

Back Extension 3 x 8; add 5-10lbs. from last week

8 x 600m;rest 2:00 between efforts. Same pentalty as last week

 

Thursday

Rest Day

 

Friday

Back Squat 2RM; try to add 5-10lbs. from last week
90% x 2 x 3

Using last weeks complex:
95% x 5

10 x 100′ Prowler Pull

 

Saturday

8 Mile TT

 

Sunday 

Rest Day

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