AM
A. DL, build to a tough single
315, 355, 375, 405
B. Push Press, build to a 1RM
185, 205, 215, 225(PR!)
C. OHS, build to a 3RM
185, 205, 221*(2)(f), 218*(2)(f), 217(3)(PR!)
Rest 6hrs+
PM
Run 1600m 3 sets @ 80%, 85%, 90%, rest is same as work time
Done on the treadmill, incline at 1.5 degrees
Set 1. 9.0mph = 6m39s
Set 2. 9.5mph = 6m18s
Set 3. 10.1mph = 5m56s
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