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
Started off day with track session:
5 min of technique work done
5 min of stretching done
Mile with breathing through nose- 10:20
(This was HARD to keep mouth shut since I always breather through my mouth. Had to bite my lips together for the last 400 but made it! About 2 minutes under my average mile time)
Rested 10 minutes (walking)
800m- 4:11
Rest 1:30
800m-4:27
Rest 1:30
800m- 4:15
Rest 1:30
800m- 4:07
Was short on time so walked 400m to cool down
A: Push Press 5×5 @ 113#
B: Bench Press 5RM: 133#, drop set at 118#
banded scap squeezes done between sets
C: Pause Front Squat 3RM: 163#, drop sets at 148# drop sets felt super hard!
D: Reverse Hypers: 5×15 @ 70#
Running:
slow 800m run with nose only into dynamic warmup & stretching
mile run with closed mouth-7:25…super surprised on this! my best mile is 6:39..
rested 3 mins(short on time)
800m x 4 (1:30 rest) (3:43, 3:44, 3:42, 3:35) target time was 4:05 but felt good on these efforts
400m backwards run (2:15) holy glutes, hammies, and calves!!
400m walk to cool down
*interesting HR data comparing my nose breathing mile to 800 intervals..HR stayed super low(for me) under 160 on mile run, & spiked up to 180-185 on all of my 800’s. I felt better on the mile run than I did on the 800’s with mouth breathing. cool to try something different!
PM session (which is really the am):
A. Push press 5×5- (132/136/141/146/151)
B1. 5 rm bench- 152# x 5
Drop done at 136#
B2. Scap squeezes- done
C. 3 rm front squat w/ pauses (did these to a box to save the knee)- 186# x 3
195# x 1
Drops done at 165#
Bench 112
Drops
Squat 140
Drops
Runs done
Bench 245 with pauses on chest bc pec bothering me a bit
Push press worked up to 230
F box squat triple at 340
Runs done
Mile- 6:42 happy with this bc groin is still not there but getting there
A. 5×5 Push Press – 112/121/127/132/143#
B. 5RM Bench – 134# (1RM is 149#)
Drop Sets: 121#
B2. Scap Squeezes – Done
C. 3RM front Squats w/3 sec pause – 209#
Drop Sets: 187#
D. Running
1 Mile Closed Mouth – 8:30 (felt like this got easier as I went)
800×4 – roughly 4:00 each
400m Backwards Run – gross
400m Cool Down Walk
Push press: 143/154/165/176/181
FS with 3 sec pause: 220, drops done.
Bench 5 rep: 154#, 4 reps at 162, drops done.
Runs: mile breathing through nose: 7:05
8×4 at 3:55 pace
cool down done. Feeling a little bit more myself this week.. hopefully will be 100% by next week!