Warmup
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 1
210 x 2 x 5
Deadlifts
175 x 5
210 x 4
245 x 3
280 x 2
300 x 1
310 x 1
320 x 1
Shrugs
135 x 50, 37, 17
Pike sit ups
3 x 12
Conditioning
Treadmill Run/Walk
12:00 Min. at 6.5 at 1%
8:00 Min at 3.5 at 4.5 %
Squats were nice and smooth with a lot of pop. Deads flew off the floor. Shrugs were easy until I got to 50 and then I slowed down. Conditioning has got me after these workouts. I was easily doing a 20:00 minute run on my off days in the last cycle at a 6.5 pace, now I cannot even get 12:00 minutes. I think the workout takes a little bit out of me and affects the run, as I do my sprints on an off day (no weights) and I have been able to increase my speed on those.
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