February 15-21

W4 of 4

Day 1 Monday 

A1. Front Squat @ 85#, 5 x 5-7 reps, rest 30 sec 5 reps each time

A2. Gravitron Pull Ups @ 30X3, 5 x 6-8 reps, rest 60 sec 55# assistance, 6 reps each time 

B1. DB Reverse Lunge off 2" block (25# bumper), 4 x 5/leg, rest 20 sec b/w legs

15# DB/hand

B2. Standing Over Head Cable Tricep Extensions, 4 x 12-15, rest 30 sec

Alternated 25# and 30# 

B3. Front Plank, 4 x 60 sec accumulated, rest 45 sec

Done. 

Day 2 Tuesday 

Run 20 min easy *no stopping to walk

1.83 total

+

45 sec Run @ high effort

30 sec rest/walk

x 15

1.54 miles total

**all treadmill due to weather

Day 3 Thursday 

A1. DB Step Ups on 20" Box, 3 x 6/leg, rest 20 sec b/w legs 

15#/hand

A2. Single Arm Row @ 30X3, 3 x 10/arm, rest 20 sec b/w arms

25# DB

B1. Good Mornings @ 2010, 3 x 12-15 reps, rest 30 sec **Video and send me so I can make sure you’re not trying to go too low

45# bar, video sent 

B2. Inverted Bar Rows, 4 x 10, rest 30 sec

Done.

B3. Push Ups, 4 x 8-10, rest 30 sec **elevate hands on a surface to where you can do them from your feet

Done. 

B4. Side Plank, 4 x 30-40 sec/side, zero rest b/w sides, 30 sec after both

40sec, done

Day 4 Saturday 

5 rounds for time: 13 minutes

50 Jump Ropes

7 Squat Jumps

7 Push Ups real, not from knees

14 Sit Ups

+

30 sec Air Dyne ALL OUT

rest 2:30

x 4

Done

**i asked Matthew how my push ups looked and he said 'better' :))

Day 5 Friday 

Run 7 miles

Done. 1hr 30 min 35sec

12:57 average pace

Raining, sleeting, hailing. Seemed like we were ice skating at points haha

11:33, 11:56, 12:26, 13:00, 13:33, 14:16, 13:52