Front Squat – 5 x 52.5kg, 5 x 62.5kg, 10 x 70kg
Around the Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 47.5kg
I skipped another 5/3/1 so it’s more challenging, would also like my straight leg DL to get to 50kg so I can ditch the 10kg plates.
Running – 3 x 400m, 2 x 400m (3 mins, 6 mins)
Times: 1:28, 1:24, 1:28 1:28, 1:32
What is scarily now more than 10 years ago I trained for my county decathlon championships and for the 1500m run I used to go round in 20 secs per 100m as long as I could. It was 1 degree and a stiff wind so I did repeats at 21-22 second 100m pace. The back straight was more like 24 seconds because of the wind, so on a still day I might get better times. It was certainly more the endurance than the pace, as 20 secs is very fluid and controlled for me.