WEEK 5 (A.4)

WK #139 - #143

Begins: 11/14

Ends: 11/21

PHASE A.4

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

WK #139

Primary: TABATA

Secondary: Legs

Take a Peek

Warm-Up: Sprint Pickups reduced sets

Circuit #1: DB Deadlift (light #)reduced sets

Buy-in: Jump Rope reduced sets

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

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

Tabata #3: Burpees (bodyweight)

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

Cash-out: Jump Rope reduced sets

Completed on:

Total Time:

Notes:

WK #140

Primary: SHOULDERS

Secondary: Metabolic

Take a Peek

Warm-Up: Sprint Pickups

Primer: DB Overhead Press & DB Bent-Over Row

Set A: BB Shoulder Press & Plate Front Raise DROP BACK # & SAME REPS

Set B: DB Lateral Raise & DB Rear Delt Fly

Set C: BB Clean & Press & BB Upright Row DROP BACK # & SAME REPS

Set D: DB Push Press & DB Squat Thruster

Finisher: BB Complex (light #)

Completed on:

Total Time:

Notes:

WK #141

Primary: CARDIO

Secondary: Active Recovery

Take a Peek

Warm-Up: Sprint Pickups reduced sets

AMRAP #1: 10 minutes w/ jog (20 secs) and sprint (10 secs) reduced time

AMRAP #1: 10 minutes w/ jog (30 secs) and fast walk (30 secs)

Finisher: Sprint Pickups reduced sets

Completed on:

Total Time:

Notes:

WK #142

Primary: BACK & BICEPS

Secondary: Cardio

Take a Peek

Warm-Up: Battlerope

Primer: DB Deadlift & DB Upright Row NO increase in weight & drop back #

Set A: BB Deadlift NO increase in same weight & drop back #

Set B: BB Upright Row

Set B: DB One-Arm Bentover Row same weight & drop back #

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

Completed on:

Total Time:

Notes:

WK #143

Legs

Take a Peek

Warm-Up: Sprint Pickups

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

Set A: BB Back SQ reduced # & same reps

Set B: BB Front SQ reduced # & same reps

Set C: BB Alt Front Lunge reduced # & same reps

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

Completed on:

Total Time:

Notes:

WK #144

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 3

Workout #127 - #132

Begins: 11/01

Ends: 11/07

WEEK 4

Workout #133 - #138

Begins: 11/07

Ends: 11/14