Week 5
Monday-
@ATC
A1. Front Squat @ 30X1- 4 x 4 reps; rest 30 sec
65, 75, 85, 95
A2. Kipping Pull Ups- 4 x 7 reps unbroken; rest 2 min
Strict on assisted machine, 70# assistance
B1. Front Rack Step Ups- 3 x 8/leg; rest 15 sec
UHHH I'm terrible at these. 45# bar first 4 then 20# DBs, then on the last 2 rounds 45# bar throughout
B2. Burpees- 3 x 8 reps AFAP; rest 15 sec
Done
B3. Row 60 sec Hard; rest 3 min
No rower, skipped this part
C. FLR- 2 min accumulated
30 secs, 10 sec rest, 30 secs, 20 sec rest, 30 secs, 10 rest, 30 secs
Tuesday
@ATC
A1. Dead Lift @ 30X1- 5 x 5 reps; rest 20 sec
115 for 1st set, then 95#. Attempting correct form, breaking myself back into weights lightly.
A2. Bar Assisted Dips @ 30X1- 5 x 7 reps; rest 20 sec
80# assistance
A3. Russian KB Swing- 5 x 12 reps; rest 20 sec
50#
A4. DB Push Press @ 20X1- 5 x 10 reps; rest 3 min
20# DBs
+
1 min Bike
1 min Run
1 min Jump Rope
1 min Sit Ups
x 5 all at aerobic pace
Ran out of time, did this only 4 times. Got to the gym late this morning. I liked the order of this. Ran in like a 15m space in front of all the stationary cardio machines back and forth. In my head, I feel like I can go out and run 5 miles but even just that little bit I started itching on round 3. When I stopped, the itching stopped. Didn't itch on round 4. SO WEIRD!! I want over this itching thing so bad, it's so weird and abnormal! I want to be able to run freely!
Wednesday
@ATC
Run- 35 sec ALL OUT; rest 2:25 x 5
Did 6x. On treadmill. Mph: 7, 8, 8, 8.5, 8.5, 8.5
+
Bike- 35 sec ALL OUT; rest 2:25 x 5
Did 6x. Level: 12
Didn't itch on run!!!! YAY!!!! Thank you Jesus!!!
Thursday
@ATC
A1. Back Squat @ 13X1- 4 x 4 reps; rest 30 sec (full depth knees out chest up)
95, 95, 105, 105
A2. Pull Ups Strict- 4 x 5 reps; rest 2 min (assistance machine)
65# assistance
B1. DB Step Ups- 3 x 5/leg; rest 30 sec
25# DBs
B2. Dips on Bench, legs straight out- 3 x 12; rest 2 min
Done
+
Bike 15 min @ steady aerobic pace
Done!
Friday-
A1. Split Clean- 4 x 3 reps; rest 60 sec (not tng)
A2. Push Ups- 4 x 10 reps; rest 2 min
+
4 rounds for time:
Row 500m
10 Burpees over Erg
Skipped Friday.
Saturday took a 30 minute walk outside.
Saturday night a storm came through Senatobia and the roof of the gym caved in. Training on hold until gym opens back up.
Week 6
Monday-
A1. Dead Lift @ 30X1- 4 x 4 reps; rest 30 sec
A2. Ring Push Ups @ 30X1- 4 x 10 reps; rest 2 min
B1. Back Extensions holding DB on back of neck- 3 x 12; rest 15 sec
B2. Thrusters- 3 x 8 @ 55lbs; rest 15 sec
B3. Burpees- 3 x 15 as fast as possible; rest 3 min
C. FLR- 2 min accumulated
Tuesday
A.M.
20 min EMOM
1st- 10 KB Swings, 53lbs
2nd- 5 Kipping Pull Ups
+
20 min EMOM
1st- 7 Burpees over Box
2nd- 30 sec Row or Run
+
15 min
Bike or Row easy
*every min sprint all out 10 sec
Wednesday
Row- 35 sec ALL OUT; rest 2:25 x 5
+
5 sets of:
Bike 60 sec
rest 60 sec
Bear Crawl 30 sec/FLR on Rings 30 sec
rest 60 sec
Thursday
A1. Hang Power Clean (above the knee)- 4 x 3 reps TnG; rest 30 sec
A2. DB Bench Press- 4 x 5 reps; rest 2 min
B1. Pendlay Row- 3 x 7; rest 30 sec
B2. Narrow Push Ups (elbows right by side)- 3 x max in 25 sec; rest 2 min
+
Row 15 min @ steady aerobic pace
Friday-
A1. Over Head Squat- 6 x 4 reps; rest 60 sec
A2. Pull Ups- 6 x 5 reps; rest 60 sec
+
12 min AMRAP
12 Burpees
12 Sit Ups
12 Box Jumps, 20"
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