June 8

Friday - AM - CP - VPush/HPull + HPush/VPull + DB Press/Scap, PM - MAP Hill Running

AM

A1. Press @ 21X1, 3-5 reps x 4 sets, 2 min

A2. Wtd Ring Rows @ 30X0, 4-6 reps x 4 sets, 2 min - wear vest or whatever is easiest

B1. Flat Bench DB Press @ 20X0, 4-7 reps x 3 sets, 2 min

B2. Pronated Chin-ups @ 20X0. Kipping Chin-ups, AMRAP. same # as AMRAP x 3 sets, 2 min 

C1. Bar Dips @ 10X0, AMRAP x 3 sets, 1 min

C2. Side Lying Powell Raises @ 20X0, 12-15/arm x 3 sets, 1 min

A1. 90#(5), 95# (5), 100# (4), 105# (2)

A2. 20# (6), 25# (6), 28# (5), 30# (5)

B1. 50# (7), 55# (4)*, 55# (7) *On the 2nd set I struggled to get the weights up so could only get 4 reps before failing, 3rd set I had someone help me get the weights above my chest which made a huge difference. 

B2. 11, 8, 6

C1. 7 reps, 4 reps, 4 reps *All with 20# vest

C2. 12# (15 reps/arm), 12# (13 reps/arm), 12# (12 reps/arm)

My hill running partner (she kicked my butt! :)

PM

6 x 2:30 minute uphill Run @ 85%+ effort/ walk/jog down 4-5 minutes

Completed. Wow that extra 30 seconds from last week was tough!