MON. OCT. 29

Keg Cleans 170 lbs. 3x
Then Keg Deadlifts grabbing on the top lips with the keg laying sideways.


Reach across on Stability Ball 2 x 8 each side with a 25 lbs. plate


Plyometric Jumps 2 x 1 min with a minute rest between.



Lateral Plyometric jumps side to side. 2 x 1 min with a minute rest between.
(Fun exercise. :) If I mis stepped here when I lost my rythmn or was getting tired I saved it by making it look like some kinda dance step to CANDY MAN by Christina Aguliera even moonwalking a bit lol I couldn't do that back in the 80's when it was cool but now no problem without even trying. People probably thought I had skills or just weird. Aaah they already do. Oh well.
But give me a jump rope here and I'd be screwed! HA!)

Band Squat Pull up 2 x 1 min with a minute rest between.
Smith Machine Lunges 1 min. each leg with a minute rest between. 205 lbs.


Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Feeling easier now but still burn.)

Bands Tricep Extension 2 x 1 min with a minute rest between.


Trap Bar from the floor 250 lbs. or 60% 1 x 25
(I like these and wanted to use them today. No belt or straps. With a shrug at the top of each rep like power shrugs or jump shrugs. )

Built a new sled from a wood pallet with a chain and bar handle in a wood block. Putting my old grade 6 woodshop skills to work again.
Chain was a bit big for the hole in the sled but a pick fixed that as I wedged it through. :D

TUES. OCT. 30TH Juijitsu 1 hr.