Training Week 10: October 21 – October 27

Monday

Back Squat Heavy 3; try to increase by 5lbs. from last week

Bench Press Heavy 5

3 x 2 mile run;
Penalty: Perform 5 hanging leg raises(strict toes to bar) every :01 you deviate beyond +/-:03

 

Tuesday

5 Mile Run

Prowler 1-Arm Rope Pull10 x 50′(5 per arm); perform this in the top of the push-up, using one arm only pull an empty sled 50′ towards you

 

Wednesday

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

Chin-ups Same as last week

Death March 3 x 100′; use 15lb. DB’s

20 x 100m; leave every 1:00

 

Thursday

Rest

 

Friday

20 Minutes on airdyne or rower

Back Squat 1RM
90% x 2 x 3

Perform 90% x 5 of last weeks complex

 

Saturday

Trail Run 5-10 miles

 

Sunday

Rest

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