Threshold Training – Microcycle 3 – Tuesday
Bench/BB Row for 3 / failure reps @ 90% 1RM of Bench
Bench/BB Row for 8 / failure reps @ 75% 1RM of Bench
Bench/BB Row for 5 / failure reps @ 80% 1RM of Bench
Bench to Failure @ 80% 1RM Bench
Run 4 miles at 80% Max Heart Rate
Plank 10 30 sec BW 15 sec rest
This is going straight from bench into rows. If you felt good last week go up 5lbs. If Not, stay. Remember to.really squeeze at the top of the rows.
For the run, it doesn’t have to be conjunctive with the rest of the workout. You also don’t really need a HR monitor, just run into you are just on the other side of uncomfortable.