Day 1-
A1. Sumo Stance Dead Lift - 3 x 3-4 reps; rest 45 sec
115x4
A2. DB Push Press @ 30X3- 3 x 8; rest 45 sec
A2. DB Push Press @ 30X3- 3 x 8; rest 45 sec
25#
B1. Lunge Jumps- 3 x 6/leg alternating; rest 45 sec (hold weight in goblet squat position if possible, light weight)
B1. Lunge Jumps- 3 x 6/leg alternating; rest 45 sec (hold weight in goblet squat position if possible, light weight)
10, 12.5, 15
B2. DB Bench Press @ 20X1- 3 x 6-8; rest 45 sec *keep elbows about 45 degrees away from body
B2. DB Bench Press @ 20X1- 3 x 6-8; rest 45 sec *keep elbows about 45 degrees away from body
25#
+
Bike 30 sec ALL OUT; rest 2:30 x 5
+
Bike 30 sec ALL OUT; rest 2:30 x 5
Done.
+
Bike 15-20 min easy pace
+
Bike 15-20 min easy pace
20 minutes done.
Day 2
10 min AMRAP
30 Jump Ropes
10 Walking Lunges
10 Push Ups
10 Box Jumps, 20" step down
Day 2
10 min AMRAP
30 Jump Ropes
10 Walking Lunges
10 Push Ups
10 Box Jumps, 20" step down
4+32
+
200m Run Sprint; rest 2 min x 5 (push hard)
+
200m Run Sprint; rest 2 min x 5 (push hard)
Speeds 8.7, 9, 9.1, 9.2, 9.3
+
Run 800m; rest walk 2:00 min x 3 *goal is all under 5 min
+
Run 800m; rest walk 2:00 min x 3 *goal is all under 5 min
4:50, 4:43, 4:37. I walked on all three and just sprinted faster to get them all under 5 minutes. Worn smooth out.
+
Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
+
Fast walk on incline or outside- 20-30 min (can mix some light jog but breathing should always be at conversation pace)
30 minutes done.
Day 3
Day 3
1:14, 1:08
+
Row easy for 20 min
+
Row easy for 20 min
Well, that's as far as I got in my workout. I got there when the gym opened and they only had a 20 minute AMRAP scheduled for the class so I got a total of 27 minutes in at the gym before they closed up for the night and kicked me out. What a workout :/
Day 4
A1. Front Squat @ 20X1- 3 x 3 reps; rest 45 sec
Day 4
A1. Front Squat @ 20X1- 3 x 3 reps; rest 45 sec
75, 85, 95
A2. Negative Only Pull Ups @ 50A1- 3 x 5 reps; rest 45 sec
A2. Negative Only Pull Ups @ 50A1- 3 x 5 reps; rest 45 sec
Done.
B1. RFE Front Rack Split Squat @ 30X1- 3 x 6 reps; rest 45 sec
B1. RFE Front Rack Split Squat @ 30X1- 3 x 6 reps; rest 45 sec
35, 45, 45
B2. Single Arm Bent Row- 3 x 6/arm; rest 45 sec
B2. Single Arm Bent Row- 3 x 6/arm; rest 45 sec
25, 30, 30
B3. Gravitron Pull Ups @ 30X1- 3 x 8 reps; rest 45 sec
B3. Gravitron Pull Ups @ 30X1- 3 x 8 reps; rest 45 sec
If I did this right, they are similar to jumping pull ups with a negative on the way down basically. I've always said jumping pull ups are harder than regular. These were hard.
+
Run 150m ALL OUT Sprint; rest 60 sec x 8
+
Run 150m ALL OUT Sprint; rest 60 sec x 8
Done.
Run 18 min @ steady aerobic pace
Run 18 min @ steady aerobic pace
Done. Walked twice. 1.46 miles total
Day 5-
Off
Day 6
Run 3.1 miles
Day 5-
Off
Day 6
Run 3.1 miles
36 minutes; ran outside
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