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