WEEK 3 (A.4)

WK #127 - #132

Begins: 11/01

Ends: 11/07

PHASE A.4

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

WK #127

Primary: TABATA

Secondary: Legs

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: 11/01

Total Time: 50 minutes

Notes:

WK #128

Primary: SHOULDERS

Secondary: Metabolic

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: 11/02

Total Time: 1:00

Notes: finisher--didn't finish last 2 sets due to time

WK #129

Primary: CARDIO

Secondary: Active Recovery

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: Tonya completed & I did not

Total Time:

Notes:

WK #130

Primary: BACK & BICEPS

Secondary: Cardio

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: 11/5

Total Time: 1:10 mins

Notes:

WK #131

Legs

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: 11/06

Total Time: 1:15

Notes: completed entire workout. AMRAP = 10 minutes last circuit

WK #132

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 2

Workout #121 - #126

Begins: 10/24

Ends: 10/31

WEEK 4

Workout #133 - #138

Begins: 11/08

Ends: 11/14

WEEK 5

Workout #138 - #144

Begins: 11/14

Ends: 11/21