8/13/20

Sustained Strength Phase 1 – Microcycle 2 – B2

Planned

Bench 2 x 10

Bench 1 x failure

• Goal is to reach 10+ reps
• For the love of God, get a spotter

Deadlift 2 x 5

• If your back is sore or tired, skip. If your legs are sore do one set

Pushups FSAP for 200 reps

Unweighted/ weighted Planks – FSAP for 6 minutes 

• Each “rep” is held until start of burn
• Rest for double as long as you were able to hold your rep. Weighted planks count for double unweighted.

Optional: Training for Ultra Marathon Season

Easy Run – aim for an hour

Actual – Going Backpacking

Wife on back pushups 2 x 10

• Be explosive off the ground

Deadlift Static holds for 6 minutes with immovable objects

• At 3 different heights, 1 minute at each height, repeat each height once, 1 minute rest in between
• Use a 10m running lead

Pushups FSAP for 200 reps

Unweighted- FSAP for 6 minutes 

• Each “rep” is held until start of burn
• Rest for double as long as you were able to hold your rep. Weighted planks count for double unweighted.

If you have any questions feel free to reach out or check out the FAQ.