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