Had a small setback in training this week, with a cold/flu? wiping me out midweek. I did minimal training Tuesday, and none Wednesday and Thursday before getting rolling again Friday.

This upcoming week will be by final week of training before my meet on Dec. 19, as I take the week before and after a meet off.

Monday, Nov. 30, 2020

Walk 2.28 miles

Bench 10×45, 5×95, 5×115, 3×135, 5×165, 5×190, 5×215

BB Row 3x10x95

DB Press 10x40s, 10x45s

BSquat

Tuesday, Dec. 1, 2020

Walk 2.7 miles

Airdyne 5x 20 sec. On / 10 sec. Off

Friday, Dec. 4, 2020

Walk 2.78 miles

Saddle Stretch

StrongHer warmup

Squats 5×45, 5×135, 3×225, 5×315, 5×355, 6×405

Glute-Ham Raises 5, 5, 7

Weighted Situps 2x10x10

Saturday, Dec. 5, 2020

Walk 2.7 miles

Prowler 6×30 yds, 90 lbs., Every 100 seconds

Mile 15:20

Sunday, Dec. 6, 2020

Walk 2.07 miles

Press 5×45, 5×75, 3×95, 1×115, 5×135, 3×155, 4×170

Strict Cleans 3x10x95

DB Curls 10x10s, 10x15s, 10x20s, 10x25s, 10x30s