WHAT A DIFFERENCE FROM LAST WEEK!

THURS. NOV. 22 Juijitsu 1 hr. (Throws, Grappling)





FRI. NOV. 23
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x



Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(Stayed at this weight from last week after missing 355 lbs.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 90 lbs. x 5



Bottom Position Bench Press in the rack: 3 x 8 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum



Uneven Medicine ball Push ups 2 x 8 each side.



Military Press standing in the power rack 2 x 8 with 185 lbs.


Push ups on Stability Ball 2 x 8
(Hands on ball)



Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4



DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.



BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12



Sitting Plank 4x as long as I could.
(Sit on floor raising feet and hands off the ground contracting the abs so you only have one balance point on your butt.)



Cable 4 way walking 4 trips each way. 110 lbs.

(Looooonng day working at the gym. Cold and snow here now and getting over a cold. Everything fealt heavy as $#!+ today.)





SAT. NOV. 24 JUIJITSU 90 min.
(Fealt stiff/sore at the beginning but was better as it went along.)