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Training

Sep 18, 2016, 10:17 PM

From Michael McElroy

Details

W5

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 4 x 24 steps, rest 45 sec

35lbs

A2. Seated Arnold Press, 4 x 15 reps, rest 45 sec

35lbs

A3. Goblet Squats @ 20X1, 4 x 10 reps, rest 45 sec

63lbs

A4. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 45 sec

10

***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec

C2. L-sit Hang, 3 x 20 sec, res 20 sec

C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec

+

20 min easy bike cool down

Tuesday

A1. Sumo Stance Deadlift @ 20X1, 4 x 10 reps, rest 30 sec

200lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

45lbs

B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

63lbs

B2. Back Extensions @ 20X2, 4 x 12, rest 30 sec **add weight by holding plate across chest

25lbs

B3. Barbell Curls, 4 x 10 reps, rest 30 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

10 Box Jumps, 30”

Wednesday

4 rounds straight through for time:

20 Alternating Lunge Jumps, hold 15# weight in each hand

14 Banded Push Ups (green band across back)

10 L-sit Pull Ups **make sure last rep is perect, break if needed

Rest 60 sec b/w rounds

17:45

+

3 rounds @ easy pace

Bike 20 Cals

50’ Bear Crawl

Row 350m

Run 400m

30 sec

Thursday 

A1. Front Rack Reverse Lunge off 45# plate, 5 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

95lbs

A2. Good Mornings @ 3030, 5 x 10 reps, rest 30

sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs bar

A3. Goblet Squats @ 3030, 5 x 10 reps, rest 30 sec

63lbs

A4. Single Arm Farmer’s Carry, 5 x 100’/side, rest 30 sec b/w sides- 70-97# KB

97lbs

+

15 min easy bike cool down

Friday( was not able to get this one in this week)

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 40 sec, rest 30 sec b/w arms

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 40 sec, rest 30 sec

A3. DB Bicep Curls, 4 x AMRAP in 40 sec, rest 30 sec

A4. Standing Overhead Tricep Extensions, 4 x 40 sec, rest 30 sec

+

3 rounds for time:

10 DB Thrusters, heavy as possible

15 V-Ups

200m Run

+

15 min brisk walk cool down

W4
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 30 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 30 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 30 sec

62lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 30 sec
10
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 15 sec
C2. Hollow Hold, 3 x 30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
Today was a rough workout day a lot of my rest were over 30 sec

20 min easy bike cool down


Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 30 se

220lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

30lbs

B1. Single Leg RDL @ 30X1, 4 x 12/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec **add weight by holding plate across chest

20lbs

B3. Barbell Curls, 4 x 12 reps, rest 30 sec

75lbs

+
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
12 Russian KB Swings, 88#
24 Jump Ropes


Wednesday
4 rounds straight through for time:
24 Alternating Lunge Jumps, hold 10# weight in each hand
12 Banded Push Ups (green band across back)
10 L-sit Pull Ups
Rest 60 sec b/w rounds

16:33
+
3 rounds @ easy pace
Bike 20 Cals
5 Burpee Box Jumps, 20”
Row 350m
Run 400m
30 sec Table Rocks


Thursday
A1. Front Rack Russian Step Ups w/ 75#, 5 x 10/leg, rest 30 sec b/w legs
A2. Russian KB Swings, 5 x 20 reps, rest 30 sec

79lbs
A3. Goblet Squats @ 3030, 5 x 12 reps, rest 30 sec

62lbs
A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

88lbs

+
15 min easy bike cool down


Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 35 sec, rest 30 sec b/w arms

27, 22,25,22

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 35 sec, rest 30 sec

20, 20, 16,16

A3. DB Bicep Curls, 4 x AMRAP in 35 sec, rest 30 sec

20,17,17,18
A4. Standing Overhead Tricep Extensions, 4 x 35 sec, rest 30 sec

28,27,27,30
+
3 rounds for time:
5 Man-Makers (drop down, push up on DB’s, Row each arm, jump up, clean to thruster= 1 rep)
15 V-Ups
5:22
+
15 min brisk walk cool down

W3
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 45 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 45 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 45 sec

62lbs  ( until back got tight)
B2. Ring Push Ups @ 3030, 4 x 10-15 reps,
 rest 45 sec

11
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20
sec
C2. Hollow Hold, 3 x 30 sec, rest 30 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 30 sec

79lbs
+
15 min easy bike cool down

Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 45 sec

185lbs  ( stay there because back was tight)
A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 45 sec

30lbs
B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec

B3. Barbell Curls, 4 x 15 reps, rest 30 sec
+
75lbs
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
15 Russian KB Swings, 70#

Wednesday
4 rounds straight through for time:
30 Alternating Lunge Jumps
15 Clapping Push Ups
10 Strict Pull Ups
15 V-Ups
Rest 60 sec b/w rounds

16:30 (my summer cold don't like this at all)
3 rounds @ easy pace
Bike 20 Cals
75 Jump Ropes
Row 500m
Run 400m
30 sec Table Hold

Thursday
A1. Front Rack Russian Step Ups w/ 65#, 5 x 12/leg, rest 30 sec b/w legs

Getting better at this one but not great

A2. Russian KB Swings, 5 x 18 reps, rest 45 sec

70lbs

A3. Goblet Squats @ 3030, 5 x 14 reps, rest 45 sec

62lbs

A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

79lbs

12 min easy bike cool down

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 30 sec, rest 30 sec b/w arms

17,17,14,13

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 30 sec, rest 30 sec

15,15,15,15
A3. DB Bicep Curls, 4 x AMRAP in 30 sec, rest 30 sec

14,13,14,13

A4. Standing Overhead Tricep Extensions, 4 x 30 sec, rest 45 sec

20,19,20,21

3 rounds for time:
10Burpees
15V-Ups
12 Squat Jumps as high as possible

8:00

W2

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 5 x 30 steps, rest 60 sec

25lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 60 sec

25lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 60 sec

53lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 60 sec
10

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 30 sec

C2. Hollow Hold, 3 x 25 sec, rest 30 sec

C3. Side Plank, 3 x 25 sec/side, no rest b/w sides, rest 30 sec

+

10 min easy bike cool down

Tuesday

A1. Deadlift @ 20X1, 4 x 12 reps, rest 60 sec

215lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 60 sec

30lbs

B1. Single Leg RDL @ 30X1, 3 x 12/leg, rest 30 sec b/w sides

62lbs

B2. Back Extensions @ 20X2, 3 x 15, rest 30 sec

B3. Barbell Curls, 3 x 15 reps, rest 45 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

15 Good Mornings w/ 15# bar- focus on bending more, goal is to get to 90 degrees

Wednesday

3 rounds straight through for time:

30 Alternating Lunge Jumps

15 Clapping Push Ups

10 Strict Pull Ups

12 V-Ups

Rest 60 sec b/w rounds
10:25

+

3 rounds @ easy pace

Bike 25 Cals

Row 500m

Run 400m

30 sec Table Hold

Thursday

A1. Front Rack Russian Step Ups w/ 65#, 4 x 12/leg, rest 30 sec b/w legs

Not good at all ended up doing with no weight

A2. Russian KB Swings, 4 x 15 reps, rest 60 sec
62lbs

A3. Goblet Squats @ 3030, 4 x 12 reps, rest 60 sec

62lbs

A4. Weighted Side Bends @ 2020, 4 x 15/side, rest 30 sec b/w sides

79lbs

+

10 min easy bike cool down

Friday

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 25 sec, rest 30 sec b/w arms
16,15,16,15

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 25 sec, rest 30 sec
15, 15, 15,14

A3. DB Bicep Curls, 4 x AMRAP in 25 sec, rest 30 sec

16,17,15,16

A4. Standing Overhead Tricep Extensions, 4 x 25 sec, rest 45 sec
20,20,20,18

+

3 rounds for time:

10 Burpees

15 V-Ups

10 Squat Jumps as high as possible

8:00 (Not fun with a cold)