10/20/20
Base Building Training Cycle – Microcycle 1 – Tuesday
Deadlift 2 x 5 @ 80% 1 RM
Press 1 x 3 @ 90% 1RM
Press 1 x 8 @ 75% 1RM
Press 1 x 5 @ 80% 1RM
Press 1 x Failure 80% 1RM Same weight as above
Plank 10 x 35 sec @ BW w/ 15 sec rest
Run 5 miles @ 80% Max Heart Rate
Breakdown
For the first set, if you felt good last week, go up 10lbs. If not, keep the same weight. For the following sets, add 10 lbs if you felt good for both last week and the set before. Otherwise, stay.