Training Week 11: October 28 – November 3

Monday

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

Bench Press Heavy 5; try to increase by 5lbs. from last week

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

 

Tuesday

7 Mile Run

Prowler Overhead Pull 10 x 50′; laying on your back with your head downfield, pull the sled 50′ to where you are lying with the blue rope

 

Wednesday

RDL 5-5-3-3; all increasing in weight

Chin-ups Max Set
4 x -3 reps off of max set

Death March 3 x 100′; use 15lb. DB’s

4 x 400m Run
Rest 2:00 between sets

 

Thursday

Rest

 

Friday

20 Minutes on airdyne or rower

Back Squat 1RM
90% x 2 x 3

Perform 92.5% x 5 of last weeks complex

 

Saturday

10 Mile TT; compare to Oct. 19

 

Sunday

Rest

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