Week 3: Day 6 and Day 7: Saturday, June 23rd and Sunday June 24th, 2012

Well my focus has shifted towards reaching some other goals, and within the week my program design will look alot different. I am finally realizing my conquest of following a program to train for the opens and regionals of 2013 is looking grim, and my schedule just does not work alongside putting the time in that I want. Also, I have some new goals I want to accomplish, and some new things that I want to achieve. I have been going back and forth with getting back into running, and really wanting to push myself over these next few months of finishing some races. I ran for the first time on Sunday in a long time, and though it was a little under 4 miles, I was suprised with my time, and the ability to still be able to run pretty efficiently with so much time off from the sport. I ran a sub 18 minute 3.5 mile, and was pretty happy with that, and just made me want to get back out there running. We will see with time, but I will still be implementing some strength portion material as time calls for it…

Saturday, June 23rd, 2012:
Rest Day

Sunday, June 24th, 2012:
3.5 Mile Run

Monday, June 25th, 2012:
AM Session:
3.5 Mile Run

PM Session:
A. Split Jerk off Blocks, 1.1 x 3 sets @ 90% @ 245 lbs, rest 3 mins
B1. Front Squat @ 20×0, 2-3 reps x 5 sets, rest 3 mins
B2. Muscle Up Cluster, 3.3 x 5 sets, rest 3 mins
C. One Arm DB Press, 4-6 reps x 3 sets, rest 3 mins, 50-55-55 x 6 reps