Training Recap 10/31-11/6 (week 4)

Sunday 10/31/10
AM SESSION
STRENGTH
Press
105×5. 120×3. 135×3
PM SESSION
WORK CAPACITY
As Many Rounds As Possible
15:00
3 deadlifts 55% 1rm
3 rounds cindy
Total-5 rounds (15 rounds total of cindy)

Monday 11/1/10
Rest Day

Tuesday 11/2/10
AM SESSION
STRENGTH
230×5. 265×3. 300×2
PM SESSION
ENDURANCE
4 miles

Wednesday 11/3/10
AM SESSION
SPEED AND STAMINA
1600 meter run/5:00 rest
1200 meter run/4:00 rest
800 meter run/3:00 rest
400 meter run/2:00 rest
PM SESSION
WORK CAPACITY
7rounds
7 Front Squat (105)
10 Buprees
Time-10:09

Thursday 11/4/10
Rest Day

Friday 11/5/10
AM SESSION
SPEED AND STAMINA
200 meter hill sprints
PM SESSION
WORK CAPACITY
6 rounds
15 situps
5 hang snatches
5 behind the head jerks
15 air squats
Time-9:43

Saturday 11/6/10
PM SESSION
ENDURANCE
3×1 mile repeats

Someday I’ll be as strong as this guy.

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