Strength day

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted, 9-6-5

Strength workout

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets

Damned legs hurt like hell from Monday....guess that's what I get for being off for two weeks!

Back to work

Still nursing bad finger, but two weeks off is too much.

Week A

Day 1
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted, 7-5-5

Row 5k Metcon

PR at 19:55

Strength Day

Week A

Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Pull-ups: 3 sets to failure, unweighted 8-7-5
Dips: 3 sets, last set weighted with 25lb DB


Did a set of chins at the end of the workout.

Cardio work

I ran today on the treadmill, BFL style HIIT.

1.0 incline
2 min 6.0

then four rounds of:

1 min 7.0
1 min 7.5
1 min 8.0
1 min 8.5

then

1 min 10.0
1 min 6.0

walking cooldown.

Foot is a bit tender. I needed to try. Probably should see a foot guy, I guess.

Strength Day

Week A

Day 2
Front squats 3x5 working sets
Press 3x5 working sets
Deadlift 1x5 working sets