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