TUES. DEC. 4TH JUIJITSU 1 hr. class



WED. DEC. 5TH

BOSU Clock Reach & Touch Plank x 12 each side.
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, 90 lbs. each.

(Went for 95 lbs. but nope. So went back to 90 lbs. I probably thought about it to much instead of just grabbing it and go. )



Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Dips 2 x 1 min. for reps.

(These timed exercises draw a lot of attention from the people at the gym and entertainment for my co workers. )


Medicine Ball Slams: 8, 10, 12 lbs. x 3
10, 8, 6 lbs. x 6

Side to sides 2 min. with 25 lbs. plate.