December 25-31

W3
D1 Monday
Neck CAR’s done
+
A. DB Reverse Lunges, 4 x 10/leg, rest 60 sec b/w legs **heavy as possible
10#DB/hand for one round, 15#DB/hand for last three rounds
B. Pull Up Negatives, 3 x 30 sec accumulated, rest 2 min **record how many reps and times/rep to accumulate 30 sec **yes try to accumulate 30 sec so 6 sets of 5 sec of 3 sets of 10 sec or however to get 30 sec
5 reps/round... grip was horrible today, didn't do so hot on this
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10 min @ 80% 3+run
Run 200m
15 Wallball
5 Burpees
Rest 5 min
10 min @ 80% 4 rounds
Bike 90 sec
20 sec Double Unders
My DUs surprised me today, they came out smoothly!
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D. Dead bug- 4 x 5/leg alternating w/ 2 sec hold at bottom, rest as needed done

D2 Tuesday @ gym
Run 400m @ 2:20 min pace, rest 2 min x 5
2:13, 2:15, 2:16, 2:15, 2:17 - I figured out how many mph I needed to go on a treadmill for this finally!
Rest 5 min
Run 200m, rest 30 sec x 4 **all sub 60 sec
59sec, 58sec, 58sec, 51sec
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Russian KB Swings- 4 x 17 Unbroken with 44#
Done, 45#DB
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8 min AMRAP 3+25
10 DB Push Press 12.5#/hand
5 sec Hollow Hold
5 Tuck Ups
5 sec Hollow Hold
5 Tuck Ups
10 Hip Extensions
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3 sets of 20-30 sec Side Plank/side, rest as needed **5 sec from hand into remaining time from elbow.  Focus on pressing floor as far away from you as possible
Done, 5sec from hand was a good start! Did 20 sec total. Takes a lot more energy to go from hand

D3 Wednesday
3 x 10 Lying Powell Raise, no rest 8#DB
A1. Ring Rows @ 2020 tempo, 4 x 12 reps, rest 60 sec
Done, this was tough for 12 reps
A2. DB Curtsy Lunge, 4 x 10 alternating  **note weight, rest 60 sec 15#/hand
A3. Box Dips @ 20X1, 4 x 8, rest 60 sec **put weight in lap if possible done, 8#DB held between legs
+
4 sets done
30 sec Shuttle Run 50’ down and back
30 sec Rest
30 sec Jump rope
30 sec rest
30 sec Bike
30 sec rest
30 sec No Push Up Burpees
30 sec rest

D4 Thursday
A. Sumo Goblet Squat @ 4010, 3 x 14, rest 90 sec
10#DB
B. Sumo Stance Double DB RDL @ 4010, 3 x 12, rest 90 sec
15#DB
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16 min EMOM
1st- 10 sec Chin Over Bar Hold + 10 sec Active Hang (arms straight but pulling up with shoulders as much as possible)
2nd- 3 Wall Walks did wall holds because I was working out around Matthew working and that was a safer alternative
3rd- 5 Burpees over 10” jump (just putting something up to jump over)
4th- 10 Bicep Curls to OH Press
10#DB/hand, ended up having the push press the last few
+
10 min Bike Cool down done
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Hollow Hold, 10 sec on, 20 sec off x 8  *as perfect position as possible
Done