New cycle started Monday. Spread the word! See the FB page for the post / link.
Competition:
am:
A. Push Press – 5×5 starting at 75% of your heavy single from Monday
B1. Bench Press – 5RM bench press + 1×5@90%
B2. 15 banded scap squeezes after each working set of bench
C. Front SqT – 3RM with 3 second pause each rep + 2×3@90%
D. Reverse hyper 5 sets of 15 reps at 25% of your back squat rest 2 min between sets
pm:
A. Running Work – track if possible
5 min of running at 60% working form / technique / nose breathing
Into 5 min of :stretching prep work
Rest 3 min
1 mile afap; solely nose breathing. Mouth closed and working on breathing through ur nose / stomach. This will dictate your pace today. If break here and start breathing through mouth, do not make any fwd progress.
Rest 1:1
Then,
800m X 4; rest 1:30 min (walking – no stopping). @1:30 slower than your fastest mile you have ran
Following last 800m,
400m backwards run into 800m walk to cool down
Performance:
A1. Bench Press – 5RM bench press + 1×5@90%
A2. 15 banded scap squeezes after each working set of bench
B. Front SqT – 3RM with 3 second pause each rep + 2×3@90%
C. Running Work – track if possible
5 min of running at 60% working form / technique / nose breathing
Into 5 min of :stretching prep work
Rest 3 min
1 mile afap; solely nose breathing. Mouth closed and working on breathing through ur nose / stomach. This will dictate your pace today. If break here and start breathing through mouth, do not make any fwd progress.
Rest 1:1
800m X 4; rest 1:30 min (walking – no stopping). @1:30 slower than your fastest mile you have ran
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