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