W7
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
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  5 reps x 5, rest 60 sec (3-4 warm up sets) **movement quality looks great last couple weeks, keep it up.

115lbs

A2. Incline Bench @ 31X1, 2-3 x 5, rest 60 sec **put one end of bench on top of another bench for incline

205lbs

B1. Seated Good Morning @ 4011, 10 reps x 4, rest 60 sec **make sure feet are in front of knees w/ shins slanted back.  Keep back arched
 https://www.youtube.com/watch?v=ZYGr_OmM-yw

Just bar

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


20sec

B3. Seated Hamstring Curls, 25 reps x 4, rest 90 sec **Blue band

Finally did this right

Tuesday
Did class workout

Repeat Effort
10 min @ 80%
18 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets


Wednesday **record weights and reps etc..

Didn't make it
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight **no standing on plates
A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Ring Push-Ups @ 50X1 @, 10-12 x 4, rest 60 sec-
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
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%
Run 100m (out the garage door, back in the front door)
4 Burpees
Rest 3 min
4,4
5 min @ 80%
Bike 300m
12 Jumping Lunges
Rest 3 min

4,4
5 min @ 80%
Run 100m
7 Toes to Bar
Rest 3 min
Repeat both

4,4

**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