WEEK 9/12

NOV. 27
JUJITSU 1 hr.

NOV. 28
Side to side with 25 lbs. plate 2 min.
BOSU Plank (feet and hands on a BOSU each flat end up)
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank

Hand Walk out 4 x 6 with 30 lbs. DB in each hand.

Military Press in the rack 4 x 4 - 6 205 lbs.
(Really HEAVY)
DB Press sitting on stability Ball 4 x 6 55's lbs.

Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.

Squat Hops holding 35 lbs. plate 3 x 10

Chins 4 x 5
Low Cable Rows on stability ball 110 lbs. each side.
4 x 5

Treadmill Intervals 4 x 30 sec. uphill/1 min. flat.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Really fealt heavy and hard on my back today.)

FRI. NOV. 30
Fit Disc Clock 2 x 12 each foot
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, **90 lbs.** each. **NEW BEST**

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 Tricep Bench Extensions 2 x 1 min. for reps
(BRUTAL!)

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