Base Building Training Cycle – Microcycle 4 – Friday
Done as a circuit of 10 rounds:
Weighted Pullups x 3 @ 80% 1 RM
Rest 45 sec
BB Curl 2 x Failure @ Between 50 and 75% 1 RM
Complete 14 Rounds of:
Run 1/2 mile @ 65% Max Heart Rate
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.