COMPLETE:
AM / MONO work:
5 min on / :90 off
Bike
1st min :25 hard / :35 easy
2nd min: :35 hard / :25 easy
3rd min: :45 hard / :15 easy
4th min: 1 min hard
5th min: :15 hard / :15 easy x 2
:90 rest
X 5-6
Weightlifting : Pull Cycle week 2
A. Deadlift
NOT TnG ; reset each rep
10 reps at 50%
5 reps at 60%
5 reps at 65%
5 reps at 70%
5 reps at 75%
3 reps at 80%
5 reps at 83% x 2 sets
B. Bench Press (jerk grip width)
10 reps at 45%
8 reps at 55%
6 reps at 65%
5 reps at 70%
5 reps at 75%
3 reps at 80%
C. Weighted Pullups
heavy in, 4-4-4-3-3-2
Warmup:
5 min bike @50%
5 min rower at :35 hard / :25 easy
5 min static stretching (hammies + hips + back)
3 rds at 50-60-70% intensity with rds,
15 / 12 cal bike
15 knee tucks —-> progressing to t2b
15 lunges —> air Squats ——> wall balls
15 Russian kb swings
15 burpees (step down step up, progressing to jump down and up)
45 double unders
+
Change plate chest press outs x 10 reps
Shoulder taps x 20
Good mornings x 10 reps
X 3 rds
Conditioning:
A. 10 rds
5 front Squats 205/143
5 pbar HSPU
5 bar facing burpees
100m Burden Run, Sandbag 80/60 (ish)
B. Row :
25 cal x every 3 min x 6 sets.
Hard effort each. Sustainable output
Becomplete:
- Weighted or banded single leg glute bridges x 6/ each side x 4 sets
- Single Kb weighted side lateral Step ups x 10 each leg x 3 sets each side
- Kb waiters carry x 50’ x 4 sets each side
- Superset: 15 scap push-ups + :15 weighted wall sit + 15 banded face pulls + :15 HS hold x 5 rds
- Weighted sit-ups 3 x 20
- Hip circles x 10 x 4 sets each side
- 10 min focused foam roll Or lax ball
- Crossover symmetry protocol