WEEK 2 (A.4)

WK #121 - #126

Begins: 10/24

Ends: 10/31

PHASE A.4

(Begins: 10/17 & Ends: 11/21)

WK #121

Primary: TABATA

Secondary: Legs

Equipment

Running Shoes

Dumbbells

Jump Rope


Take a Peek

Warm-Up: Sprint Pickups

Circuit #1: DB Deadlift (light #)

Buy-in: Jump Rope

Tabata #1: Walking Lunges (light #) & Alt Front Lunges

Tabata #2: Alternate Side Lunges (light #) & Skaters

Tabata #3: Burpees (bodyweight)

Tabata #4: Thrusters (light #) & Jump SQ

Cash-out: Jump Rope

Completed on: 10/26

Total Time: 1:00

Notes:

Still sore, but this helped to loosen my legs.

WK #122

Primary: SHOULDERS

Secondary: Metabolic

Equipment

Running Shoes

Barbell

Dumbbell

Plate

Take a Peek

Warm-Up: Sprint Pickups

Primer: DB Overhead Press & DB Bent-Over Row (light #)

Set A: BB Shoulder Press (mod #) & Plate Front Raise (mod #)

Set B: DB Lateral Raise (mod #) & DB Rear Delt Fly (mod #)

Set C: BB Clean & Press (heavy #) & BB Upright Row (mod #)

Set D: DB Push Press (light #) & DB Squat Thruster (light #)

Finisher: BB Complex (light #)

Completed on: 10/28

Total Time: 45-50 minutes

Notes:

I used 25# for SQ Thrust & it may be a bit too heavy. Also, I don't think I can go up in the BB Upper Body workouts.

WK #123

Primary: CARDIO

Secondary: Active Recovery

Equipment

Running Shoes


Take a Peek

Warm-Up: Sprint Pickups

AMRAP #1: 10 minutes w/ jog (1 min) and sprint (10 secs)

AMRAP #1: 10 minutes w/ jog (1 min) and fast walk (1 min)

Finisher: Sprint Pickups

Completed on:

Total Time:

Notes:

WK #124

Primary: BACK & BICEPS

Secondary: Cardio

Equipment

Battlerope

Barbell

Dumbbell

Sandbag

Take a Peek

Warm-Up: Battlerope

Primer: DB Deadlift (light #) & DB Upright Row (light #)

Set A: BB Deadlift (heavy #)

Set B: BB Upright Row (mod #)

Set C: DB One-Arm Bentover Row

Set D: SB Curtsy Lunge w/ Hammer Curl & Bodyweight Push-up w/shoulder tap & DB Hammer Curl w/ Overhead Press (light #)

Completed on: 10/29

Total Time: 1 hour

Notes:

I am not sure we should go up on the arm exercises. I felt I was maxed out.

WK #125

Legs

Equipment

Battlerope

Barbell

Dumbbell

Sandbag

Take a Peek

Warm-Up: Sprint Pickups

Primer: Goblet SQ & 1 / 4 Jump SQ & Box Jumps & Mtn Climbers

Set A: BB Back SQ (heavy #)

Set B: BB Front SQ (mod #)

Set C: BB Alt Front Lunge (mod #)

Set D: Medicine Ball Toss & Walking Lunges & Air Squats & Kettlebell Swing + Goblet SQ + Jump SQ

Completed on: 10/31

Total Time: 1: 10 mins

Notes:

We cut the # of reps in half, but completed 3 sets of circuit D.

WK #126

Steady-State

3 X PER WEEK

20-30 MINUTES EACH

Phase A.4

Week 1 - Week 5

WEEK 1

Workout #115 - #120

Begins: 10/17

Ends: 10/24

WEEK 3

Workout #127 - #133

Begins: 11/01

Ends: 11/07

WEEK 4

Workout #133 - #138

Begins: 11/08

Ends: 11/14

WEEK 5

Workout #139 - #144

Begins: 11/14

Ends: 11/21