Day 45: Training Log

Warm up / Preparation:

• Run 2 min
• Grapevine 10m in both directions
• 5 inchworm push ups
• Opener / closer skips x 5 each leg
• Frankenstein march x 10
• Triplet: 5 triceps dips – 10 Pendlay rows – 12 lunge steps with same bar you used to row
• Stretch, bands, rollers as necessary

**FOCUS TODAY: EFFORT.  See Coach with any questions.

Strength Component: bench press

• Warm up set at a manageable resistance (split into two sets if you choose)
• 3 sets: 8 – 6 – 8 with the middle set (of 6) as your heaviest set
• After each set: 4 single hand DB rows each hand + 10 hard core pulls on the rower

Workout:

20 min time cap: complete the following

5 rounds

• 150m row
• 10 KB swings

Then with what ever time is left, complete max rounds of Cindy (5 pull ups – 10 push ups – 15 squats)

*Workout adapted from Fearless Athletics in Philadelphia, PA

Core Strength:

• 10 hollow rocks – 20 sit ups – 10 jacknives – 20 sit ups

Notes:

I like the 8-6-8 because once you’ve done your heaviest set, you get to lift a lighter weight for your last set.

Also, you are still somewhat fresh for your heaviest set.

This is my favourite.