Vacation Training

Conditioning:
Steady State - One 25 min. session
Running - One 15 min. session
Hills - One 20 min. session
Hiking -
One light 1 hour trip
One heavy 2 hour trip with climbing

Lifting:

Deadlift Session:

Pause Squats -
BarX6 (looooong pause to stretch)
95, 135X5
155, 185, 205, 225X1

Press -
BarX10
65, 85, 95, 105, 105X5

Deadlift -
135X5, 5
185X3
225X3
275X2
315X2, 2, 2
275X2, 2, 1

Squat Session:

Squat -
BarX10, 10 (long pauses on the first set)
95X5
135X5
155X3
185X3
205X3, 3
225X3, 3

Front Squats - 135X5, 5, 5

Chins - BW 199X5, 5, 4, 3

Dips - BW 199X10, 6, 5, 5, 5

Seated Leg Curls - 100 reps

Band Pull-Aparts - 2 sets of 50