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