Tried something new on my assistance exercises and it plumb tore me up. See below for details. Here is another good article from Jim Wendler. I might give this a try in the near future.
FRIDAY'S WORKOUT
Foam roll
Stretch
Row 5 minutes
Bench press 5 @65/5 @ 80/3 @ 90(should have been 95) 5 @ 102.5/5 @ 120/5+ @ 135 (got 10)
Row 10 x 200/1:30 RI/At or below race pace
:42/:41.8/:41.7/:40.9/:40.6/:40.8/:40.2/:40.9/:40.9/:39.5
Avg pace 1:42.2/Avg SR 29
The new thing I tried:
5 rounds for completion of
KB swings 10/9/8/7/6
Pull ups 5 x 1
Push ups 5 x 5
Done as a circuit ie: 10 KB swings/1 Pull up/5 Push ups etc, etc.
Okay
Peace Out
FRIDAY'S WORKOUT
Foam roll
Stretch
Row 5 minutes
Bench press 5 @65/5 @ 80/3 @ 90(should have been 95) 5 @ 102.5/5 @ 120/5+ @ 135 (got 10)
Row 10 x 200/1:30 RI/At or below race pace
:42/:41.8/:41.7/:40.9/:40.6/:40.8/:40.2/:40.9/:40.9/:39.5
Avg pace 1:42.2/Avg SR 29
The new thing I tried:
5 rounds for completion of
KB swings 10/9/8/7/6
Pull ups 5 x 1
Push ups 5 x 5
Done as a circuit ie: 10 KB swings/1 Pull up/5 Push ups etc, etc.
Okay
Peace Out
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