Training
Sep 18, 2016, 10:17 PM
From Michael McElroy
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
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