10/29/30

Base Building Training Cycle – Microcycle 2 – Thursday

Done as a circuit of 10 rounds:

Weighted Pullups x 3 @ 80% 1 RM
Rest 15 sec

After Circuit:
BB Curl 2  x Failure @ Between 50 and 75% 1 RM 

Complete 12 Rounds of:

Run 1 .5 mile @ 65% Max Heart Rate 
Sprint 100m

Breakdown

If you felt good last week on your weights go up 5lbs, If not, stay. Do not worry about the BB curl, this will be largely dependent on the pullups, so if the weight goes up, great, if it goes down, don’t worry, it just means you put out more in the pullups. Just make sure it’s a weight that you feel a burn on.

For the run, a heart rate monitor is not required, just run at the point where you are just uncomfortable. Try to breathe only through your nose. Then kill it on the sprints.