February 22-28

W Transition

Day 1 Monday 

A1. Front Squat @ 17X7, build to 5RM

45, 55, 65, 75

A2. Gravitron Pull Ups @ 30X3, 5 x 5 reps, rest 60 sec 60# assistance 

B1. DB Reverse Lunge off 2" block (25# bumper), 5 x 5/leg, rest 20 sec b/w legs 15#DB/hand 

B2. Standing Over Head Cable Tricep Extensions, 5 x 12-15, rest 30 sec 30#

B3. Front Plank, 5 x 60 sec accumulated, rest 45 sec done. 

**ended up having to do section B first due to equipment availability. I definitely think that made section A harder! Only got in 4 rounds on A due to time, although I'm 95% sure I was maxed out!!

Day 2 Sunday 

Run 20 min easy *no stopping to walk

1.84 miles

+

60 sec Run @ high effort

30 sec rest/walk

x 15

1.92 miles total

Day 3 Thursday 

A1. DB Step Ups on 20" Box, 3 x 5/leg, rest 20 sec b/w legs 

20#/hand for the first round, then dropped back to 15#/hand

A2. Single Arm Row @ 30X3, 3 x 8/arm, rest 20 sec b/w arms

25# DB

B1. Good Mornings @ 2010, 3 x 12-15 reps, rest 30 sec

Bar for the first round then body weight related to back

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 max hold/side, zero rest b/w sides, 30 sec after both

Done. 30sec ish the first round then 40 sec ish the second/third rounds then 45 sec for the last round

Day 4 Friday 

For time: 9 minutes

300 Jump ropes forgot my jump rope when we left home so I just pretended 

50 Air Squats

40 Sit Ups

30 Push Ups

+

40 sec Air Dyne ALL OUT

rest 2:20

x 3

Didn't do since I wasn't at home, but added a 25 minute walk in. Might do this once I get home Sunday 

Day 5 Wednesday 

Run 75 minutes

6.03 miles; 12:27 average pace

**ran at 4:45am the morning after working 2 days in a row. Body is tired but needed to get this run in before I left town. We ended up having to go so early to miss the snow too.