W4
Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 245# x 3 reps, rest 60 sec (2-3 warm up sets building to 245#)
A2. Alt DB Bench Press @ 20X2, 8/arm x 3, rest 60 sec **hold weight in lockout while doing rep with other arm
B1. Russian KB Swings, 10 reps @ 88# x 5, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 5, rest 60 sec
B3. Sorenson Hold, 30 sec x 5, rest 90 sec **focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
10 Air Squats
5 Push Ups
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

5+375
5+500
5+500

Wednesday
A1. Barbell Back Rack Russian Step Ups, 8/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 8/leg x 4, rest 60 sec **band around rig and around working knee
B2. Single Arm DB Push Press @ 20X@, 8-10/arm x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 3030 tempo (3 sec up, 3 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
5 Burpees
Rest 3 min
5 min @ 80%
Bike 500m
5 Pull-Ups
7 Wallball, 20#
Rest 3 min
Repeat both
**goal is same or more second time around
3+250
3+500
3+250

• 3+500

Friday
A1. Curtsy Squat, 12/leg x 5, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 10/leg x 5, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 8 sets

W3
Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 235# x 3sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 12/leg x 5, rest 60 sec
B2. Single Arm Farmer Carry, 30 sec/arm x 5, rest 60 sec

62lbs( started with 88lbs but was not able to keep it off body)

B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

6

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
10 DB Thrusters, 20#/H
5 Burpees
5 Box Jumps, 24” step down
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Back Rack Russian Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 8/leg x 4, rest 60 sec **band around rig and around working knee
B2. Banded Tricep Extensions, 20 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday[ Did class workout got 5 full rounds]
Repeat efforts
5 min @ 80%
Row 250m
10 Squat Jumps
5 Ring Push Ups
Rest 3 min
5 min @ 80%
Bike 500m
12 steps Walking Lunges
5 Pull-Ups
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 12/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 10/leg x 4, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 7 set

Week 2
Jason's WorkW2
Monday
A1. Sumo Deadlift @ 30X1, 12 reps @ 225# x 3 reps, rest 60 sec

A2. Incline Single Arm DB Bench Press @ 20X2, 12/arm x 3, rest 60 sec

55lbs

• 
  

B1. Single Leg Glute Bridge @ 3012, 10/leg x 5, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 5, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
5 Burpee Box Jumps, 20”
45 Jump Ropes
5 Toes to Bar
10 Russian KB Swings, 53#
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

2+250+5
2+250+5+36
2+250+3
Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 10/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

35lbs

B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 12 reps @ 165# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
15 Air Squats
2 Wall Walks

2+118
2+100

Rest 3 min
5 min @ 80%
Bike 500
10 Step Ups Alt, 24”
5 Pull-Ups
Rest 3 min

2+500
2+470

Repeat both ***not sure if you repeated both last time, you only recorded 2 scores
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 8/leg x 4, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 7 sets

Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 225# x 3 sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 10/leg x 4, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 4, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 4, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
50’ Bear Crawl
2 Wall Walks
20 steps Walking Lunges
10 sec Chin Over Bar Hold
Rest 5 min
X 3 sets

2+22
2+14
2+16
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 3, rest 60 sec

135lbs
A2. Single Arm Bent Row @ 20X2, 10/arm x 3, rest 60 sec

55lbs
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

25lbs
B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec

B3. American Hip Thrust @ 30X2, 10 reps x 4, rest 60 sec **shoulders on bench, bar on hips, heavy

Got 185 a few rep dropped to 130lbs

B4. Pronated Grip Barbell Curls, 12 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
10 Step Ups
5 Push Ups
2+130
2+120
Rest 3 min
5 min @ 80%
Bike 500m
10 Russian KB Swings, 53#
5 Toes to Bar

2+400
2+500+1
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 3, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 3, rest 30 sec
A3. Lunge Jump, 8/leg x 3, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 6 sets

W7
Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike
1 set:
30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM
30 sec Active Hang from Pull-Up Bar- https://www.youtube.com/watch?v=fLWM0yKaXX4
30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ
+
A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU
B1. Front Squat @ 30X1, build to 1RM

325lbs
B2. Weighted Pull-Up, build to 1RM **chin fully over bar

70lbs
C. Front Squat @ 30X1, 1 x max unbroken @ 85% of B1

Think I take to long getting 1 rep max because I only got 1 rep before bar slipped out of my hands



Tuesday- MAP 10
A. Side Plank- 1 x max hold each side- goal is 90 sec **from elbow
+
Row - 12 sec MAX EFFORT, rest 2-3 min x 3, record fastest pace/500m
134.9, 128.9, 126.3
+
10 min Bike Test **goal is avg speed 40+
**record max Cals and avg Speed

9cals avg speed was 37

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP 2 Row
2 sets not for time:
2 Wall Walks
20 ec Single Arm Front Plank/side- https://www.youtube.com/watch?v=fUftNjOCVTs
+
A.Shoulder Press, build to 1RM

205lb

B. Sorensen Test- 1 x max hold up to 2 min, get a coach to watch if there’s one around or video from the side

1:40 seconds
+
Row 500m
Rest 90 sec in the straps
Row 500m
**record both 500m times
**set rower up to interval variable, 500m Row, rest 90, 500m row
144,142

Thursday
A.Sumo Deadlift (overhand grip), build to 10RM @ 30X1 tempo
250lbs
B. Front Rack Step Up, build to 10RM/arm
150lbs
C. Single Leg Glute Bridge, 1 x max hold/side- https://www.youtube.com/watch?v=fDxl-0uZMJo
45 sec each leg
D. Front Plank, 1 x max Hold
1 min