Training Week 8: October 7 – October 13

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 Jump Squats
10 Russian Swings 55lbs.

Run :30 on/:30 off until you complete 3 miles

 

Tuesday

8 x 800m; Recover 2:00 between efforts
Penalty: :10 in plank every :01 you deviate more than :04 off your initial pace
*Compare to two weeks ago

5 Rounds
1 min Dumbbell Hang Squat Clean 75/50
1 min Rowing

Then..
1 MIn Rest
30-20-10
Sit Up
Double Unders (or double the number of single unders)

 

Wednesday

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

Chin-ups Same as last week

Back Extension 3 x 10; same weight as last week

6 x 800m;rest 2:00 between efforts. Same pentalty as last week.

 

Thursday

Rest

 

Friday

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

Using last weeks complex:
97.5% x 5

10 x 100′ Prowler Pull

 

Saturday

Trail Run: 5-10 miles, athletes choice of trail/distance.  Go outside, get off road, and have some fun.

 

Sunday

Rest

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