Tuesday 12/11

Leg press 3x15 (1:00) - 360#

Single leg Leg extension 3x15 (:15 bts) - 70#

Leg curl 3x15 (1:00) right into Db swings 55# x10 - 110#

Machine Incline press 3x15 (1:00) - 140#

Lat pull down 3x15 (1:00) - 125#

Seated neutral grip db press 3x15(1:00) - 45# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) - 240#

Hammer Curl 2x15 (1:00) - 30# DB's

Straight bar Tricep push down 2x15 (1:00) - 70#

Heavy db side bends 3x15 no rest between sides - 70#

Go down the list twice

Monday 12/10

Back squat 3x15 (1:00) - 145#

Leg curl 3x15 (1:00) toes pointed in - 110#

Machine Chest press 3x15 (1:00) - 170#

Seated Row 3x15 (1:00) - 135#

Lateral Raise 2x15(1:00) - 20# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) 240# standing

Ghsu 3x20 unB(1:00) if groin muscle limits you here then do 3:00 of weighted plank with at least 50# on your back. (did 3 min weighted plank)

Overhand grip bb Curl 2x15 (1:00) right into max strict pull ups top 2/3 of the movement only. - 65# (4, 2, 1, 1)

Tricep kick back  2x15 each set right into max reps dips(1:00) 17.5# DB's (10, 10, 10, 10)

Go down the list twice

Saturday 12/8

2hrs flag football

Friday 12/7

Bent over row 5x10(1:00) db or bb - BB 155#

rev fly 5x10 - Machine 120#

ghr + hip x 3x10 - 25# plate

5 tough db press - 60# DB's

15 fast sit ups with feet anchored under db

150 ft VC @100%

(3:00)

x6-8 stop if there is a critical drop off (1:38, 1:40, 1:39, 1:42, 1:43, 1:42)

Thursday 12/6

PM - Indoor Soccer Match

Wednesday 12/5

Power snatch 3,2,1,1,1(3:00) 135#, 155#, 160#, 165#, 170# (tried 175# and failed)
+

10 ttb
10 back x
10 du
10 rounds for time. - DNC due to pulled lower ab muscle for the ttb's.  Sub sit ups total time of 14:02

PM - Indoor Soccer Match

Tuesday 12/4

A. Back squat 5,3,1,5,3,1(3:00) 245#, 285#, 315#, 245#, 285#, 315#
B. bench 2,2,2,2(3:00) 245# (shoulder hurt so was serious limiting factor to weight)
+
5 strict pull ups
5 back squats 235
5 rounds for time - total time 5:28