Wk3: Day 1 - Speed & Upper Body
Speed Work: 10x10m starts (from various positions)
Heavy Push: Floor Press (225#x3x5)
Heavy Row: BB Row (135#x8, 155#x8, 165#x6x2)/ Face Pulls (Medium Band x 15x3)
Accessory Movement: Curl to Press (25#x12x2, x8x2)
Core Circuit: Sit-Ups x15/ Side Crunches x15/ Rev. Crunches x15/ Back Ext. x15; Side Bends - 2x5x96# (Hvy).
*No access to a bench which is why I substituted floor presses for bench press. Still went heavy maximal CNS activation.
* No access to a track so I made do with practicing starts from various positions (3x pushup position [down], 3x pushup position [up], 4x regular start).
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