Week 6
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051, 2 reps x 5, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings
110lbs
A2. Incline Bench @ 31X1, 3-5 x 5, rest 60 sec **put one end of bench on top of another bench for incline
185,195,205,210lbs
B1. GHD Hip Extension @ 20X2, 10 reps x 4, rest 60 sec **hold plate across chest if possible
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band
Tuesday
Repeat Effort
10 min @ 80%
15 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets
Wednesday **record weights and reps etc..
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec **2-3 warm up sets to find starting weight, heels on green 10# plates
235,245,250,250
A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
4
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
8
B2. Clapping Push Ups @ 20X1 @, 10-12 (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
10
B3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
185
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,10,10,10
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Box Jumps, 24”
4,4
Rest 3 min
5 min @ 80%
Bike 350m
12 Air Squats
4,4
Rest 3 min
5 min @ 80%
Run 150m
7 Toes to Bar
Rest 3 min
3,3 ugly toes to bar
Repeat both
**goal is same or more second time around
Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets
Sunday, June 25, 2017
Sunday, June 18, 2017
W5
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051, 3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings
95lbs
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline
165,185,195,205
B1. GHD Hip Extension @ 20X2, 15 reps x 4, rest 60 sec **hold plate across chest if possible
25lbs plate
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
Ugly 20 seconds
B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
Run 400m
Rest 5 min
X 3 sets
Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 4 reps x 5, rest 60 sec **2-3 warm up sets to find starting weight, heels on green 10# plates
225,235,245,245
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
6
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 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 10X3, 15 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
185lbs
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,10,10,10
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
7 Toes to Bar
3+100, 4
Rest 3 min
5 min @ 80%
Bike 350m
12 Alt Jump Lunges
3+250, 3+230
Rest 3 min
5 min @ 80%
Run 150m
7 Burpees
Rest 3 min
3+100, 4
Repeat both
**goal is same or more second time around
Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:30 min
X 5 sets
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051, 3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings
95lbs
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline
165,185,195,205
B1. GHD Hip Extension @ 20X2, 15 reps x 4, rest 60 sec **hold plate across chest if possible
25lbs plate
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
Ugly 20 seconds
B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
Run 400m
Rest 5 min
X 3 sets
Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 4 reps x 5, rest 60 sec **2-3 warm up sets to find starting weight, heels on green 10# plates
225,235,245,245
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
6
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 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 10X3, 15 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
185lbs
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,10,10,10
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
7 Toes to Bar
3+100, 4
Rest 3 min
5 min @ 80%
Bike 350m
12 Alt Jump Lunges
3+250, 3+230
Rest 3 min
5 min @ 80%
Run 150m
7 Burpees
Rest 3 min
3+100, 4
Repeat both
**goal is same or more second time around
Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:30 min
X 5 sets
Sunday, June 11, 2017
W4 ( Had some elbow discomfort this week)
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051, 3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline
145,165,185, 195
B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible
25lbs plate
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
20 seconds
B3. Banded Good Mornings @ 2020, 30 reps x 4, rest 90 sec **Green band
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
15 Wallball, 20#
10 Pull-Ups (2 x 5 unbroken)
5 Box Jumps, 30”
Rest 5 min
X 3 sets
3+250
3
3
Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 5 reps x 4, rest 60 sec **2-3 warm up sets to find starting weight, heels on green 10# plates
185, 205, 225, 240
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible
6
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 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
185lbs
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
8,8,8,8
Thursday
Repeat efforts
5 min @ 80%
75 Jump Ropes
7 Burpees
3,3,3
Rest 3 min
5 min @ 80%
Bike 350m
12 Jump Squats
3 Wall Walks
2+200, 2+100
Rest 3 min
5 min @ 80%
Run 200m
15 KB Swings, 53#
Rest 3 min
Repeat both
2
**goal is same or more second time around
Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:45 min
X 5 sets
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051, 3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline
145,165,185, 195
B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible
25lbs plate
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
20 seconds
B3. Banded Good Mornings @ 2020, 30 reps x 4, rest 90 sec **Green band
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
15 Wallball, 20#
10 Pull-Ups (2 x 5 unbroken)
5 Box Jumps, 30”
Rest 5 min
X 3 sets
3+250
3
3
Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 5 reps x 4, rest 60 sec **2-3 warm up sets to find starting weight, heels on green 10# plates
185, 205, 225, 240
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible
6
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 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
185lbs
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
8,8,8,8
Thursday
Repeat efforts
5 min @ 80%
75 Jump Ropes
7 Burpees
3,3,3
Rest 3 min
5 min @ 80%
Bike 350m
12 Jump Squats
3 Wall Walks
2+200, 2+100
Rest 3 min
5 min @ 80%
Run 200m
15 KB Swings, 53#
Rest 3 min
Repeat both
2
**goal is same or more second time around
Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:45 min
X 5 sets
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