Threshold Training Cycle – Microcycle 1 – Tuesday
Press / BB Row 1 x 3/failure @ 90% 1 RM of the press
Press / BB Row 1 x 8/failure @ 75% 1 RM of the press
Press / BB Row 1 x 5/failure @ 80% 1 RM of the press
Run 3 miles at 80% Max Heart rate
Plank for 10 sets of 30 sec holds with 15 sec rest.
Today’s first part is almost done as mini circuits with 3-5 min rest in between. Use the previous workouts and rep calculators to get your 1 RM. You will use your press weight for both presses and the BB row.
Remember that during presses, if you want to avoid shoulder pain and injury, get the bar over your head and not in front of your body as quickly as possible. There should be a slight lean backward (with your core rock solid) before you press up. The bar should still follow a straight line.
After you get your 3 reps (or 8 or 5 depending on the set) on the press. You will then transition straight to the barbell row without setting the weight down and proceed to row until failure. Remember that the most important part of this movement is the squeeze of your shoulder blades at the top. That is way more important than reps. No squeeze, no rep.
Then we got a run, while I put 80% Max heart rate. I don’t even use a HR monitor, it’s not needed. Just run at a pace that is just over the line of uncomfortable. You should not be able to carry on an easy conversation, but you can in bits and pieces.