September 13-18 Training

Monday

A1. 20 lbs vest pistols with 10 lbs counter balance for 3x5

A2. Hand Stand Push-Ups for 3x3

Tuesday

3 mile run

PT

Cindy Deadlift at 205 lbs

Core

Plank for 2:15 min and 2 min

Wednesday

Strength

A1. Weighted Dip for 4x2 at 117.5 lbs
A2. Front Squat for 4x3 at 195 lbs

B. Hand Stand Push-Up for 3x5

Thursday

Running

60 min run

Endurance

300 total push-ups (4x50)

Strength

3x10 reps (per leg) pistol squats with 10 lbs counter balance

Friday

Strength

A1. Weighted Pull-ups for 4x2 at 75 lbs

A2. Front Squat for 4x2 at 205 lbs

Core

Plank for 2:20 min

Saturday

Running

2x5 min sprint (2 min recovery), 4x1 min sprint (1 min recovery)