10/03/16 - 10/07/16

Monday: Squat

A. Back Squat w/bands; 235 + bands; 3 reps; rest 2 minutes x 4 sets

B. Good mornings; 8 reps @20x1; rest 90s x 4 sets

C1. Sorensen Hold; 30s; rest 30s

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

C3. Alternating rotational plank; 20 reps; rest 90s x 4 sets

+

20s Assault bike @ 600 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. 245 with bands for 6 sets of 3 reps

B. 115lbs

C1,C2,C3: Good Stuff

Tough but good Ass Bike workout!

Tuesday: AB

Assault bike Legs only - 8 Minutes @ 80%

+

Assault Bike Legs only

20s @ 400-450 Watts

40s easy spin x 8 sets

+

Assault Bike legs only

10s @ 500-550 Watts

50s Easy Spin x 8 sets

+

Assault Bike legs only

5s ALL OUT

55s easy spin x 8 sets

+

Assault bike Legs only 15 minute Z1

This was cool and I managed to do all of it.  Good burn

Wednesday: Sled

A. Rack Outs; HEAVY if it doesn't bother elbow..; 15s; rest 90s x 3 sets

B1. Sled drag forward 50m; rest 15s

B2. Sled drag backwards; 50m; rest 15s

B3. Sled drag laterally (left); 50m; rest 15s

B4. Sled drag laterally (right); 50m; rest 15s

B5. BB Back rack walk; moderate 30s; rest 2:30 minutes x 5 sets

C1. GHD sit ups (keep arms at side); 15 reps; rest 30s

C2. Chinese face up plank; 30s; rest 30s

C3. Chinese face down plank; 30s; rest 90s x 3 sets

+

20 Minute Z1

A. 405 Rack outs for 5 sets

B. Used a red plate and a blue plate

No problem on other stuff

Thursday: Rest