102110

AM:
A1: High Bar Back Squat @ 30X1; 6, 6, 6, 6, 6; 1:30 rest
A2: Bench Press @ 30X1: 4, 4, 4, 4, 4; 1:30 rest
A3: Weighted Pullup @ 20X1; 2, 2, 2, 2, 2; 3:00 rest
B1: 18 unbroken kipping pullups x 4; 45 second rest
B2: 12 unbroken kipping HSPU x 4; 45 second rest
C: 20 GHD Situps x 5; 45 second rest

PM:
500m Row @ 85% x 5; 1:30 rest


"If one communication needs to be made regarding the weekly schedule, it is this: do not regard any of the schedules on the opposite page, your own schedule, or anyone else’s, as some sort of divine gospel. If an athlete looks tired and feels tired, she is probably tired, irrespective of whether she has finished all ten bench presses or performed every one of the pre-mandated special endurance runs. There is absolutely no reason to “just finish this set” or “give it one last push;” the athlete has much more to lose by overstretching her capacity than to gain by running another 150 metres.

Another common error is postponing work that was not completed. That is, if Sally did not finish all twenty of her starts, she will simply do more of them the next day, or the next high intensity day. Unfortunately, Sally, just like any other human, has a finite capacity for exercise, a finite amount of energy. If she was unable to complete the work one day, there was a reason: she did not have the necessary energy! Once a day is gone, it is gone; Sally and her coach must simply cut their losses and move on."

Charlie Francis, Key Concepts

This obviously applies to all athletes.