Wednesday Training
“Performance”
“Competition”
A.
Deadlift 3 sets of 3 reps @ 80%
Bench Press 3 sets of 3 reps @ 80%

B.
Run 400 meters
40 GHD Situps
Run 400 meters
40 Back Extensions
Run 400 meters

“Fitness”
A.
Deadlift 5 sets of 5 reps @ 70%
Bench Press 5 sets of 5 @ 70%

B.
Run 100 meters – focus on form
50 Situps
Run 100 meters – focus on form
50 Supermans
Run 100 meters – focus on form

“Home Workout”
A.
3 rounds
Max reps pushups (knee or full, get at least 15 reps)
rest 2 minutes

B.
5 rounds
Run 30 seconds hard
30 situps
30 superman’s

(laying on stomach, arms overhead, lift arms and legs at the same time)