WEEK 4 (A.4)

WK #133 - #138

Begins: 11/08

Ends: 11/14

PHASE A.4

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

WK #133

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: 11/10

Total Time: 50 minutes

Notes: I subbed sprints for jump rope and traded the cash-out jump rope for fast running in place.

WK #134

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 (HEAVY #) & Plate Front Raise (mod #)

Set B: BB Clean & Press (heavy #) & BB Upright Row (LIGHT #)

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

Finisher: BB Complex (light #)

Completed on: 11/08

Total Time: 1:10 minutes

Notes: The finisher was a 10 min AMRAP. Finished all sets with no time left.

WK #135

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: 11/11

Total Time: 45 minutes

Notes: Haven't ran like that in a while!

WK #136

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 B: DB One-Arm Bentover Row (HEAVY #)

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

Completed on: 11/13

Total Time: 40 mins

Notes: good workout

WK #137

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 (HEAVY #)

Set C: BB Alt Front Lunge (mod #)

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

Completed on: did not complete

Total Time:

Notes: My knee was swollen & hurting, but not injury... more like arthritis.

WK #138

Steady-State

3 X PER WEEK

20-30 MINUTES EACH

Other Workouts

WEEK 1

Workout #115 - #120

Begins: 10/17

Ends: 10/24

WEEK 2

Workout #121 - #126

Begins: 10/24

Ends: 10/31

WEEK 3

Workout #127 - #132

Begins: 11/01

Ends: 11/07

WEEK 5

Workout #139 - #144

Begins: 11/14

Ends: 11/21