Week 5

Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there)
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 3, rest 60 sec **hold weight in lockout while doing rep with other arm
B1. Russian KB Swings, 12 reps @ 88# x 5, rest 60 sec
B2. Single Arm Front Plank, 35 sec/arm x 5, rest 60 sec
B3. Sorenson Hold, 35 sec x 5, rest 90 sec **focus on squeezing at the top
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
25 sec Goblet Wall Squat, 53#
7 Ring Push Ups
3 Pull-Ups
Rest 5 min
X 3 sets
**good pacing last week, same thing again this week
4+142
4+300
4+258

Wednesday
A1. Barbell Back Rack Russian Step Ups, 6/leg x 4, rest 60 sec **same weight, good control for all 6 reps

A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X@, 8-10/arm x 4, rest 60 sec

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y

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
7 Push Ups
3+99
3+103
Rest 3 min
5 min @ 80%
Bike 500m
7 Toes to Bar
Rest 3 min
3+500
3+500
Repeat both
**goal is same or more second time around

Friday
A1. Crossover Step Down, 12/leg x 5, rest 30 sec- https://www.youtube.com/watch?v=p4agCFvJttk
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 10 sets