Strength Training:
Squats 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets: 320x 4, 4, 4, 7
Glute/Ham Raises 3x 8-10:
- 20x 8, 8, 8 (stay at the is weight)
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 3, 3, 3, 3, 3 (stay at this weight)
Conditioning:
For time:
- 400m Run
- 50 Push Ups
- 100 Abmat Sit Ups
- 50 KB Swings @ 88#
- 400m Run
Time: 11:52
The push ups, sit ups, and KB swings could be partitioned any way I wanted so I did 5 rounds of 10 push ups, 20 sit ups, and 10 KB swings between the 400m runs.
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