Base Building Training Cycle – Microcycle 1 – Wednesday
Do 10 rds of:
Weighted Pullups 3 reps @ 80% 1 RM If you felt good last week go up 5lbs. If Not, stay.
Rest 15 sec
After the above:
BB Curl 2 x Failure Between 50 and 75% 1 RM
After the above, complete 10 rds of the following:
Run 1/2 mile run at 55% Max Heart Rate
Do your pullups, after those are complete, move onto your curls,. You should feel a burn, if not, go down in weight on the second set. Don’t worry if you can’t go up in weight. This is all about the pullups.
Afterward, we run. The run should be at a conversational pace, using only your noes to breathe. Then when you hit your sprint, pedal to the metal. These distance don’t need to be exact, just make sure you hit at least 5 miles in total and no more than 6.