Part 1;


Bench Press

*30 Second Plank after each set

Part 2:

1,000 M Run

2 Minute Rest

800 M run

1 Minute Rest

400 M Run


Olympic lifting (815pm)

A) Clean to max

B) Front squat 3 x 3 @ last missed clean


Second to last day of Bench Press before our Benchmark re-do next week!  You know the deal by now, try to push these weights and find your threshold.  Speaking of the Benchmark, find what pace you are comfortable pushing to on the longer runs.  The rest is the same as last week, but the total distance is higher.