W16

Monday

A. Rear Foot Elevated Split Squat @ 3011, 8RM/leg, rest as needed b/w
**hold DB’s by side
55lbs

B. Weighted Pull-Up, build to 1RM **chin fully over bar
97lbs

C. Single Arm Seated DB Press, 6RM/arm **note weight each arm if different,
note if elbow pain
55lbs, elbow pain

D. Sorenson Hold, 1 x AMSAP
1:00

+

Run 200m @ goal 400m pace, rest 2 min b/w sets + 4 min after 2nd one

Run 400m for time:
1:45
Tuesday

Row Sprint- 12 sec MAX EFFORT, record peak pace/500m achieved, rest 2 min
130, 112 meters
+

Row 30 min MAX Distance

**take picture of screen at end and put it on blog

Wednesday

A. Front Squat @ 30X1, build to 1RM

310lbs

B. CG Bench Press @ 30X1, build to 1RM **have spotter

245lbs stop there because of right tricep discomfort

C. Side Plank, 1 x max hold each side **record time each side and limiter
(side or shoulder)

Right side 20 sec, left side 46 sec.
+

10 min AMRAP

Box Jumps, 24” step down each rep

100
Thursday

Bike 12 sec MAX EFFORT, rest 2 min **record peak speed/watts achieved
999 Watts, 59
+

Bike 10 min MAX Cals

**record avg speed and total cals
100 Cals , 38 speed

Friday
Run 1 mile for time:
Did not get a chance to do. Will have to work on running when time change.