W1


Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 3, rest 60 sec (2-3 warm up sets) **record weight for each

50,62,70
A2. Incline Bench @ 42X1, 6-8 x 3, rest 60 sec **put one end of bench on top of another bench for incline

145,165,170
B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs
B2. Side Plank Arch Ups, 12/side x 4, rest 60 sec
B3. Banded Good Mornings @ 2020, 20 reps x 4, rest 90 sec **Green

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Box Jumps, 24” step down
7 Toes to Bar
Rest 5 min
3
3
3

X 3 sets



Wednesday
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Medball Push Ups @ 20X1 @, 8-10/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

Thursday
Repeat efforts
5 min @ 80%
Row 250m
7 KB Swings, 53#
7 Push Ups
Rest 3 min
2+250m
2+200m

5 min @ 80%
Bike 500m
10 Air Squats
5 Toes to Bar ( very ugly)
Rest 3 min
2+500m
2+500m

5 min @ 80%
Run 200m
5 Burpees
5 Box Jumps, 24”
Rest 3 min

2+75m

Repeat both
**goal is same or more second time around

Friday(Got to find a way to get my Friday workouts in because what I have been doing has not been working)

A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets