AM
[A] Ski Machine 40 minutes
Lunch
[A] Back Squats 5x5 3x01
3 seconds down then explode- work on CONTROL
225, 245, 275, 285, 295
[B] Stiff legged deadlift 5 x10
135, 155, 185, 185, 185
[C] One legged leg press 4x10
90, 110, 140, 160
[D] DB calf raises 4x 8+8+8
Toes pointed in, normal, toes pointed out
60, 70, 70, 70
Grip was an issue
[E] Hamstring Machine 4x8
(#100) on machine but hold contracted for 3 seconds
[F] Seated calf raises (#135)
4x Max reps
PM
[A] Foam Roller
[B] 1 hour Cardio Blast with John at the Y
1 minute stations max reps
Burpee push-up with alternating knees to elbow
Flutter Kick with bar overhead
Plyo push-ups on ball
3x pulse lunges at bottom 3 lateral raises- Failure then switch sides
Sit-up with DB at top row right, then back down, sit-ups row left- and then row both
Goblet squat (#25) 5 squats hold at bottom 5 seconds, 6,6....
Curls narrow x5, normal x5, wide x 5 hold parallel 5 seconds
Laying alternating scissor kick and then feet together to middle and reverse sit-up
Max plyo diamond push-ups on medicine ball- failure and then kick backs
Plank to push-up, plank to elbow back up rinse and repeat
Squat 10, 9, 8, 7....
Lateral raises x3, front raises x3, 4, 4,....
Row x5 (R/L) 6,6,7,7,....
Mountain climbers
Jump Rope
then ab work
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