August 30-September 4 Training

Monday

PT

6 Rounds of 20 lbs Vest Cindy

5 pull-ups

10 push-ups

15 air squats

Tuesday

51 min run

PT

Strength

350 lbs deadlift for 4x1

One-Arm Push-Up for 3x(5,4,3) with feet close focus on form

Endurance

95 lbs thruster with 2 min recovery (22, 16, 10 reps)

Wednesday

PT

Pyramids up

Pull-ups up to 1,2,3,4,5,6,7,8,9,10

Crunches up to 5,10,15,20,25,30,35,40,45,50

Dips up to 2,4,6,8,10,12,14,16,18,20

C2 Rower for 5x3 min sprints with 2 min recovery

Thursday

1,2,3,4,5,6 min sprints with 2-4 min recovery (total of 21 min of running fast)
Friday

REST DAY

Saturday

Tabata Run on treadmill at 12% incline for 4 rounds (20 on, 10 off)

Tabata Row for 4 rounds

PT

Strength

Push Press (slow negative) for 3x2 at 155 lbs

Wtd Pull-Ups for 3x2 at 70 lbs

Conditioning

10,8,5,3,2,1

Deadlift (275 lbs)

Bench Press (185 lbs)

Pull-Ups

Reflection

This was a solid week of running, conditioning, and strength training. If I could just keep building on this week and continue to make improvements on my strength and endurance through PT and running then I will be in good shape. I have to just be consistent, push the envelope, and test myself regularly with break through workouts.