Tuesday, 10/30, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
2 rounds:
10 x ohs @ broomstick
10 x shoulder dislocates
10 x trunk twists
10 x squat
10 x leg swings

Then: Strength
Back Squat:
5 x 135
3 x 195
3 x 225
10 x 245

(8 x chinups, 8 x hurdle overs after each set)

Press:
3 x 105
3 x 115
10 x 125

(8 x chinups, 8 x shoulder dislocates after each set)

Speed skater squats:
3 x 10 @ bodyweight

Leg levers:
1 x 100

Then: Power Endurance (long)
2 mile run (must be sub 12 min)

(11:35)

Then: Cool down
Joint mobility - Maxwells daily dozen
Static stretching
Kb mobility drills

Notes:
Sleep: 6 hours
Weight: 203#
Nutrition: Poor. I always run well if I eat a hamburger before. This goes back to conditioning and pre-season in college. For whatever reason it works. I need to hydrate though as I am way behind on water intake.