Tuesday 10/16, Base Building

Phase: Base Building
Emphasis: Strength

Warm Up:
Dynamic Stretch
2 x 10 squats

Then:
20 min squat test @ 225#
(AMRAP in 20 minutes)

(64)

Then:
AMRAP in 10 minutes of step ups @ 45#
(170)

Then:
4 rounds:
5 x bench press (close grip) @ 185#
Hamstring and Quad static stretching

Then: Cool down
2 min max situps (82)
Joint Mobility

Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: 4000 cals
Comments: I was hoping for 100 on the back squat test but fell apart after 10 minutes, I need to also get 200 step ups in 10 minutes w/ 40-45# on my back. Training moving forward will focus on training for a ultra marathon in the spring.