Week 7
Monday-
@ATC
Row 1000m warm up
no rower, elliptical for 5 minutes
A1. Front Squat @ 30X1- 4 x 3 reps; rest 30 sec
75, 85, 85, 85
A2. Kipping Pull Ups- 4 x 5 reps unbroken; rest 2 min
Assisted machine. 70# assistance
B1. Front Rack Step Ups- 3 x 6/leg; rest 15 sec
45# bar
B2. Burpee Box Jump- 3 x 5 reps AFAP; rest 15 sec
Onto bench
B3. Row 60 sec Hard; rest 3 min
No rower, jump roped
C. FLR- 2 min accumulated
60 sec, 20 sec rest, 40 sec, 15 sec rest, 20 sec
Tuesday
A1. Dead Lift @ 30X1- 5 x 4 reps; rest 20 sec
A2. Bar Assisted Dips @ 30X1- 5 x 8 reps; rest 20 sec
A3. Russian KB Swing- 5 x 15 reps; rest 20 sec
A4. DB Push Press @ 20X1- 5 x 8 reps; rest 3 min
+
1 min Bike
1 min Run
1 min Jump Rope
1 min Sit Ups
x 5 all at aerobic pace
NYE, skipped.
Wednesday
Run- 40 sec ALL OUT; rest 2:20 x 5
+
Bike- 40 sec ALL OUT; rest 2:20 x 5
NY Day, skipped. I really like this workout though.
Thursday
@ATC
A1. Back Squat @ 13X1- 4 x 3 reps; rest 30 sec (full depth knees out chest up)
95, 95, 105, 105
A2. Pull Ups Strict- 4 x 4 reps; rest 2 min (assistance machine)
70, 65, 65, 65# of assistance
B1. DB Step Ups- 3 x 4/leg; rest 30 sec
25, 30, 30# DBs
B2. Dips on Bench, legs straight out- 3 x 12; rest 2 min (add weight to lap if possible
No weight added this week, next time!!
+
Bike 15 min @ steady aerobic pace
Done. Level 8.
Friday-
@ATC
A1. Split Clean- 4 x 3 reps; rest 60 sec (not tng)
75, 85, 95, 95
A2. HR Push Ups- 4 x 6 reps; rest 2 min (put feet on one box and hands on another)
Wow. This was much harder than I expected. Bench to bench, not box to box. The first time I tried I failed miserably. Tried twice then gave up and went to the ground. Next round I tried again and pushed the bench closer so it was more under my chest and it worked then. High five on that technique. It works.
+
3 rounds for time:
50 High Knee Jump Rope
15 KB Swings, 35lbs (used DB)
15 Wall Ball, 10lbs (or Thrusters w/ 10lb DB's) (10# DB thrusters)
10 Burpees
14:01
Ouch. Good thing these were easy movements because I am OUT OF SHAPE!! Getting back in shape is hard but it sure does feel good when you get there.
Week 8
Monday-
@ATC on Tues (skipped Mon - too cold!!!)
A1. Dead Lift @ 30X1- 4 x 3 reps; rest 30 sec
95, 125, 135, 155
A2. Ring Push Ups @ 30X1- 4 x 12 reps; rest 2 min
No rings, regular push ups. 12 is hard!
B1. Back Extensions holding DB on back of neck- 3 x 8; rest 15 sec
10# weight
B2. DB Split Clean- 3 x 8 @ 25lbs/hand; rest 15 sec (alternate legs)
25#/hand
B3. Mountain Climbers- 3 x AMRAP 45 sec; rest 3 min
50, 51, 47. Had to take breaks
C. FLR- 2 min accumulated
45 sec, 10 sec rest, 35 sec, 10 sec rest, 40 sec
Did this in the afternoon. Only had 45 minutes to get inside gym, change, and workout so I rushed this workout. Didn't take the rest stated but got it done!
Tuesday
@ATC on Wednesday
20 min EMOM
1st- 10 Wall Ball, 14lbs
Did 10#/hand DB thrusters
2nd- 5 Kipping Pull Ups
Assisted machine with 75#
Only did this for 15 minutes. Last time I did 20 minutes I was so sore for 3 days in my legs and I was already slightly sore going into this workout. Not that cutting out 5 minutes is going to make that big of a difference, but we will see!!
+
20 min EMOM
1st- 30 sec Double Unders
Was getting 9-15 in 30 sec. Averaging closer to 12-14.
2nd- 30 sec Row or Run
Ran in front of cardio machines
+
15 min
Bike or Row easy
*every min sprint all out 10 sec
Done.
Good workout. Glad I got out of bed this morning!!
Wednesday
@ATC on Thursday
Row- 40 sec ALL OUT; rest 2:20 x 5
No rower, did this on treadmill. Level: 6.5, 7.5, 8, 8.5, 8.5 up to 9 in last few seconds
+
5 sets of:
Bike 60 sec
rest 60 sec
Bear Crawl 30 sec/FLR on Rings 30 sec
rest 60 sec
Done! No rings, so just did regular FLR. Tough after bear crawls!
Thursday
@ATC on Friday
A1. Hang Power Snatch (above the knee)- 4 x 3 reps TnG; rest 30 sec
45, 55, 65, 65. Struggled at 65, was actually kind of hard
A2. DB Bench Press @ 1211 tempo- 4 x 5 reps; rest 2 min
20, 25, 30, 35
B1. Pendlay Row @ 2012 tempo- 3 x 7; rest 30 sec
65
B2. Narrow Push Ups (elbows right by side)- 3 x max in 30 sec; rest 2 min
8, 9, 10, 11
+
Row 15 min @ steady aerobic pace
No rower, walked on treadmill
Friday-
A1. Over Head Squat- 6 x 3 reps; rest 60 sec
A2. Pull Ups- 6 x 6 reps; rest 60 sec
+
15 min AMRAP
10 Push Press, 65lbs or 25# DB's
10 Burpees
10 V-Ups
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