Week 11/12

TUES. DEC. 11
JUIJITSU 90 min. class

WED. DEC. 12
(Back in the gym after my armwrestling on Saturday all recovered. But tired after being up late because the neighbours upstairs decided to be silly at 4 a.m.! Didn't work today so just went in and trained myself. Wasn't at my best atall. )

Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
(Rolled off during the first set DOH! Then reset and finished.)

Side to Side Shuffling Drills 2 x 7 steps
(Didn't really feel this enough so added....)
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's

2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)

Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. DB in my other hand.)

Weighted Squat Jump holding a 45 lbs. plate. 2 x 12

1 Legged Skater Squat with back leg on bench 2 x 12 each

Side to Side Squat Jump plyometrics 2 x 12

Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (6, 10 x 6 , 12 lbs. x 2 x 6)

Glute Ham Raise on Hyperextension Bench 4 x 6 (12 lbs. Medicine Ball)
(Rediculously tough for as light a weight!)


FRI. DEC. 13TH
Eliptical Intervals 5 x 20 sec. uphill high resistance
/1 min. flat and manual.

In & Outs Speed Drill 4 x 30 sec.

APOLLON AXLE Deadlifts 3 x 10 @ 75% 1RM (250 lbs. here)
Then 10 x 1 with 20 seconds between reps in this final 4th set with same weight. Fealt really strong. Done RAW. No belt or suit just TITE GRIP on my hands.

Water Skiers 3 x 10 130 lbs.

ROLLING THUNDER 1 Arm Kneeling Cable Row 2 x 30 sec. maximum reps each hand 70 lbs.
(Can go up a lot here. This fealt really light and easy but was a good way to finish.)

SAT. DEC. 14 JUIJITSU 90 min. class