March 8-14

W2

Day 1 Monday 

A1. Front Squat @ 15X5, build to 4RM

45, 65, 75, 80

A2. Gravitron Pull Ups @ 30X3, 5 x 4 reps, rest 60 sec

50# assistance for 2 rounds then 45# assistance

B1. CrossOver Lunge, 5 x 7/leg, rest 20 sec b/w legs

15#DB/side

B2. Arnold Press @ 30X3, 5 x 8-10 reps, rest 2 min

15#DB/side

Day 2 Tuesday 

Run 20 min @ consistent pace

1.87; 10:42 pace

+

60 sec run hard

60 sec easy jog 

x 10

1.8; 11:09 pace

Day 3 Thursday 

A1. DB Step Ups on 20” Box to Reverse Lunge, 3 x 4/leg, rest 20 sec b/w legs **1 rep is step up and back down then reverse lunge with same leg you stepped up with.

15#DB/side

A2. DB Bent Row @ 30X3, 3 x 10 reps, rest 60 sec

15#DB/side

B1. Good Mornings @ 2010, 4 x 10-12 reps, rest 30 sec

Bar

B2. Cable Tricep Press Downs, 4 x 8-10, rest 30 sec 

35, 35, 42.5, 50

C. Dead Bug @ 15X1, 3 x 5/side, rest as needed

Done. Like this!

Day 4 Saturday 

A. 30 HSPU’s *scale by putting knees up on a box *should only be able to do about 5 at a time:

I tried this multiple ways, 30in box, 20in box, hands further out, knees different ways, never could get it to where it felt right/I was able to do it. I've done them scaled before in your gym a long time ago but I just couldn't get it right today

B. Find a weight and do 50 curl to press for quality reps

Done with an 8# DB, not as many weights to choose from at my house

+

3 Burpees

22 sec Air Dyne ALL OUT

rest 2:18

x 4

Done. 

**did 15.3 scaled late afternoon. 542 reps total. 

Day 5 Friday 

Run 10k for time: 1:13:23; 11:50 pace overall

**ran in the rain, about mile 3 my shoes were so soaked it added about 10lbs, plus we chose a hilly route. I'll definitely be prepared for all conditions!