Week 13
Monday
A1. Barbell on Back Walking Lunges, 4 x 16 steps, rest 60 sec

135lbs


A2. Wall Walks, 4 x 3, rest 60 sec (note how elbow feels)

Elbow discomfort on all the wall walks

A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY

Done somewhat correctly
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
+
15 min @ easy pace
Row 250m
50’ Bear Crawl
12 Russian Swings, 70#
50’ Reverse Bear Crawl

3+1
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec No Push-Up Burpees
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Goblet Squats, 25#
30 sec rest
30 sec Jump Rope
30 sec rest

Wednesday

Was able to make it to gym

A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday
A1. Ring Tricep Extension @ 4010, 3 x 8-10, rest 60 sec (elevate hands as needed) https://www.youtube.com/watch?v=1SCUYnRFtHI

Elbow discomfort 8
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed

97lbs

Bike 90 sec @ speed 40, rest 30 sec x 4

Mostly done at 40 but a few times dropped to 36
+
12 min EMOM
1st- 10 DB Thrusters, 25#/H
2nd- 7 Burpee Box Jumps, 24”

Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace