Monday:
A1. BB Bench press @30x1; 4-6 reps; rest 20s
A2. Bent over DB rows @30x1; 6-8 reps; rest 20s
A3. FLR on rings; 35s; rest 20s
A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3-5 sets by feel
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
**Skip if anything hurts your back*
A1,A2,A3,A4: I benched 135,155,165,175,185 and did DB row's with 40 all 5 sets. Decided to row, and bike for the 2 min of machine work. No back pains. All accessory went well. I used 50lb DB's for farmers carry.
Tuesday:
6 Minute AB
20s Hard effort
40s rest
4 minute rest walking x 3 sets
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
+
20-30 Minute easy bike
On all sets I did first 3 minutes 600+ and last 3 minutes of 700+. No issues with side bends and this time around it wasn't pulling my back when I did the quadruped knee to elbow. Everything s feeling pretty good.
Wednesday:
A. Rackouts; 15s; rest 90s x 3-5 sets by feel **Get a feel for back and if it can handle loading**
B1. DB RLE split squats; 8-12 reps; rest 30s
B2. Glute bridge hold w/medball btw knees; 30s; rest 30s
B3. 'A1' otherside; rest 30s
B4. Wall sit w/band around knees (think slingshot); 30s; rest as needed x 4 sets
C1. Side plank; 30s; rest as needed
C2. Plate russian twists; 20 reps; rest as needed
C3. 'B1' other side; rest as needed x 3 sets
+
1 Minute timer:
20 Calorie Row
amrap air squats in remaining time
2 minute rest x 3-4 sets by feel
A. 315 Rackouts and I felt week as hell but my back was fine. All this other accessory was awesome. My butt was sore for two days from the RLE's. I didn't do the row because I started feeling dizzy. Thursday was horrible. I was in bed all day and couldn't move other than to eat. Didn't know if it was ear infection or sickness but it sucked.
Friday:
Amrap Strict HSPU
30s rest
60s amrap Burpee pull ups
30s rest
90s AAR for calories
4 Minute rest x 3 sets
+
Amrap Feet elevated ring rows
30s rest
60s amrap burpees to 6" touch
30s rest
90s Ski for calories
4 Minute rest x 3 sets
I did the first half and the dizzy feeling from the day before got really bad. Not sure if I came down with something but I could barely stand. It was bad. I went home a laid in a fetal position for hours then to eat and all the way into the next day.
Saturday:
10 Minute AB For calories
+
30 Minute easy AB cool down
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
Saturday morning the dizzy was gone and I had a monster headache. Ultimately I took ibuprofen and decided to do the bike around 2:30. I got 157 cals. A long time ago when you first started training me I got a lot less so this was good for me. I kept my pace around 350 watts for the first 6 minutes and then started to increase the pace the last 4 minutes. I still had some left in the tank too. I could have done 375 I think for most of the 6 minutes. Next time!
