MONDAY 10/4

AM:

Bike (road bike on trainer):
10 min @Z1
+
30 sec @90%/30 sec @50% x 20
Very challenging but felt great.

 

PM:

A. Back Squat: 
1) build to a 1RM (335lbs. up 5lbs. from the last time I 1RM, but during non-race season I am usually up closer to 375lbs.)
2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

B. Front Squats: 5 x 1 rep @10.0.1.0, rest 75 sec - that's 10 sec lowering…

notes-think mobility/postural endurance on these, load at ~70%1RM

C. 5 rounds:

12 GHD Raises
rest 20 sec
12' HS Walk
rest 20 sec
TIME: 8:42 (still making slow progress on the HS Walks, really need some instruction on these if ever possible please.