Training Recap 11/7-11/13 (Week 5)

Sunday 11/7/10
Rest Day

Monday 11/8/10
AM SESSION
ENDURANCE
Hill climb repeats
PM SESSION
STRENGTH
Deadlift
355×1

Tuesday 11/9/10
AM SESSION
WORK CAPACITY
AMRAP 20:00
4 Pullups
8 Pushups
12 Squats
Total-23 Rounds
PM SESSION
ENDURANCE
4 Mile easy run

Wednesday 11/10/10
Rest Day

Thursday 11/11/10
AM SESSION
SPEED AND STAMINA
AMRAP 20:00
400 meter run
Rest the same amount
Total-7 rounds 2.2 total miles covered
PM SESSION
STRENGTH
Squat
5-5-5
Bench
7×2

Friday 11/12/10
AM SESSION
SPEED AND STAMINA
10 hill sprints
PM SESSION
WORK CAPACITY
AMRAP
16:00
8 Pullups
8 Deadlifts (155)
8 Burpees
Total-8 Rounds + 8 pullups + 2 DL

Saturday 11/13/10
Rest Day

*Saturday started a 3-5 day rest cycle to let the body heal up before the next 5 week cycle begins.

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