1/19/21

Endurance Training Cycle Phase 2 – Microcycle 6– Tuesday

Build to your 90% 1 RM Squat weight, then:

Deadlift, building to your 80% 1 RM, then do 3 x 3 at 90% 1 RM

Bench 1 x 2 @ 90%

Bench 5 x 3 @ 85%

Weighted pull-ups/negatives 3 x 3/2 @ 90%,

Max total plank

Then:

4 mile run

Breakdown

Go slow, take it easy, and if any pain is felt, stop and move on to the next exercise.

For the pull-ups, for each set, do 3 reps followed immediately by 2 negatives.

The total plank is the longest you can hold it with out rest, but feel free to rotate between side and front planks.