October 11-18 Training

Monday

Off

Tuesday

PT

Pyramids (12,10,8,6,4,)

185 lbs Bench Press

Pistols

Pull-Ups

115 lbs Power Clean

Rest

10 Pull-ups

Wednesday

Convict Conditioning

A1. Handstand Hold for 3x1 min

A2. Double Swings for 3x10

Core

(use the amount of time it took to complete set for recovery)

Plank Drill

1:15 min, 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min, 1:15 min

Thursday

Weighted Pistols for 3x1 with 70 lbs

Friday

20 lbs Cindy

for 7 rounds then drop weight and complete 3 more rounds

5 pull-ups

10 push-ups

15 squats

Saturday

Muscular Endurance

21-15-9-6-3

Ring Dips

Lateral Jump Squats

Convict Conditioning

MAX Lever Push-ups for 10 reps

Crunches

2 min for 97 reps with crappy leg hold

Reflection

I need to increase running frequency!!!