September 6-11 Training

Monday

Running

55 min run

Tuesday

2-a-day PT

Morning

PT

Strength

A1. One-Arm Push-Up with good form for 3 sets of 6,5,4 reps

A2. Deadlift 335 lbs for 3x3

Endurance

(5 Rounds for 5 reps each)

B1. 135 lbs Thruster:

B2. 35 lbs Pull-Ups

(5 Rounds for 5 reps each)

C1. 115 lbs Thruster:

C2. 25 lbs Pull-Ups

Afternoon

Endurance

Barbell Complex for 2x10 at 95 lbs

• Sumo Deadlift High Pull
  
• Push-Press
  
• Overhead Squat
  
• Bent Over Row
  
• Front Squat
  
• Back Squat
  
• Stiff Legged Deadlift
  

10,8,6,4,2 and then 9,7,5,3,1 (95 lbs)

• Sumo Deadlift High Pull
  
• Push-Press
  

Wednesday

Running

2 miles

Thursday

REST

Friday

3 mile run

Strength

A1. 50 lbs pistol squat for 4x3

A2. Hand Stand Push-Ups 4x3

B1. Weighted Pull-Ups 4x3 at 70 lbs

B2. One Arm Barbell Press 3x4 at 70 lbs

Endurance

10 rounds with no rest of Cindy

5 pull-ups

10 push-ups

15 squats

Core

3x20 ab roller

Reflection

This was a good week of training. I would have liked to have trained more on Thursday and/or Saturday but could not because of either being busy or having to rest up for the 3 mile run that I ran to motivate someone. I will build on this week's endurance runs, crossfit workouts, and strength.