May 29 - June 4, 5-11

W3

D1 Monday

3 x 10 Lying External Rotations, no rest b/w arms 8# DB

A1. DB Step Ups @ 3010, 4 x 12/leg, rest 45 sec *focus on driving through glute and fully extend before putting other foot on box (14-18”) 15#/hand

A2. Shoulders Elevated Single Leg Glute Bridge, 4 x 14/leg, rest 15 sec b/w legs done

B1. Ring Rows @ 11X3, 4 x 10, rest 30 sec done

B2. Russian KB Swings, 4 x 30 unbroken, rest 60 sec done

C1 L-sit Hang from Bar, 3 x 10 sec (tuck knees to chest as much as possible, knees bent) the first time I hung from the bar, it hurt my shoulder and it kind of felt like it was halfway numb. Which I don't understand because I did chin holds the other day with no problem! Anyway, the second time I stepped up on a plank to give me a couple more inches leverage and that helped. But I felt like my upper abs were being ripped so I used a band in one of my legs to assist and that made it bearable. So I used the band for assistance for rounds 2 and 3

C2. Arch Body Hold, 3 x 35 sec done

Related to time before work I only did 3 rounds of A and B.

D2 reg Wednesday week 2

A. Sumo Deadlift @ 4010, 4 x 10, rest 90 sec **use two DB’s if that’ll get you heavier than 35# done, 25# DB

B. Single Leg KB RDL @ 3010, 4 x 8/leg, rest 30 sec b/w legs (hold KB on opposite hand from foot on ground) done, 35# KB

C. Single Arm DB Press @ 3030, 4 x 12/arm, rest 30 sec b/w arms done, I think I used 10#/hand but I honestly can't remember

D. Negative Pull Up @ 41A0, 4 x 3, rest 90 sec done

+

5 min AMRAP

6 Alt Beginner Archer Ring Rows- https://www.youtube.com/watch?v=enYf1XQPBzI

3 Push Ups @ 3030

I didn't do this section, because it was the day I lost my app and I couldn't remember what this section was. I only remembered the wallball AMRAP, ha!

+

3 min AMRAP

Wallballs done. 45 total. I think I could have done better.

D3 reg Thursday week 2

3 x 10 Lying External Rotations, no rest b/w arms done 8#/hand

A1. DB Step Ups @ 3010, 4 x 10/leg, rest 45 sec *focus on driving through glute and fully extend before putting other foot on box (14-18”) 10#/hand

A2. Shoulders Elevated Glute Bridge, 4 x 15/leg, rest 45 sec **load as heavy as possible done

B1. Ring Rows @ 11X3, 4 x 10-12, rest 30 sec done

B2. Russian KB Swings, 4 x 30 unbroken, rest 60 sec done

C1 L-sit Hang from Bar, 4 x 10 sec (tuck knees to chest as much as possible, knees bent) done with band

C2. Arch Body Hold, 4 x 35 sec done, ouch

only did 3 sets of all due to time

didn't do any beach days. vacation ruined me!

Day 1 beach

4 sets

15 Air Squats

Run 60 sec

Rest 30 sec

4 sets

16 Lunge Jumps

Run 60 sec

Res 30 sec

Day 2 beach

3 rounds for time:

10 Burpees

10 Air Squats

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Rest 2 min

3 rounds for time:

10 Push Ups (elevate hands as needed)

15 Tuck Ups

Rest 2 min

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30 Burpees for time: