9/26/16 - 9/30/16

Monday:

Assault bike; legs only;

2 minutes @ 250-300 Watts

1 Minute @ 100-150 watts x 3 sets

Rest 3 minutes x 3 sets

+

20 Minute mobility

A. Awesome legs workout!

Tuesday:

A1. Sled drag forward 50m; rest 15s

A2. Sled drag backwards; 50m; rest 15s

A3. Sled drag laterally (left); 50m; rest 15s

A4. Sled drag laterally (right); 50m; rest 15s

A5. BB Back rack walk; moderate 30s; rest 3 minutes x 4 sets

+

30 Minute Z1

A.  Used two plates and did fine with BB Back rack walk
Z1 Rowing, walking, and jogging

Wednesday:

A. Back Squat w/bands; 225 + bands; 3 reps; rest 2 minutes x 4 sets

B. Good mornings; 8 reps @20x1; rest 90s x 3 sets

C1. Sorensen Hold; 30s; rest 30s

C2. Hollow body rocks; 20 reps; rest 30s

C3. Alternating rotational plank; 20 reps; rest 90s x 3 sets

+

20s Assault bike @ 600 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 2 sets

+

15 Minute Z1 / mobility

A. 245x7 reps
B. 105x3 reps
C1,C2,C3: Good stuff
Assault:  Tough but hit the numbers.  Burner!

Thursday: Rest

Friday: 

TBD - hopefully have more feedback on elbows