Wednesday:
After Posted workout, planned to run a quick 3 miles of trails, took a wrong turn, turned into 6 miles of trails/roads/trails again. bad idea
Thursday: Off
Friday:
warm ups:
10 squats
10 lunges
10 jump lunges
10 jump squats
stretch for 1 min
x3
Push Press 1 rm + 2 (255#)
5 db burpees x 15# dumbbells
7 x deadlifts x 225#
100 ft broad jumps
x5 for time
Paul: 6:52
Mile: 6:10
Saturday:
warm ups:
10 burpee broad jumps
10 roman sit ups
x4
back squat 3rm +1 (365#) legs dead by this point in the week
3 rounds:
500m row
10 squat clean to overhead 135#
10 pullups
Paul: 13:42
Mike 13:55
Word to recovery: Not enough to support proper growth/strength gains. We will maintain this format for a couple of more weeks, but with no additional increases in strength over that period, there will be a change in programming in order to enhance both metabolic and strength gains.
