Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (4 mins rest)
Completed this with no concern at all that it might damage my hamstring, I was able to run relaxed and whatever pace I wanted. I check my watch at the point I was completing my 3 minute runs in week 1 and recently it’s been ~2:50 but the first rep I went through in 2:33 then the rest back at 2:50 pace. I pushed myself quite hard and was briefly on the floor after a few reps before getting up and walking it off.
Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 16, 13 x 25kg
A1 DB Rows – 3 x 9 x 35kg
A2 Rear Delt Flyes – 3 x 8 x 3.5kg
EZ Bar Curls – 3 x 12 x 31kg
Start of week 5. The upper body is very manageable, this session was no more than 45 minutes thanks to the superset. Bench press is maintenance, meaning the goal is to maintain my current strength rather than progress it and that seems to be effective.