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.