Thursday - Video & Class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Video Sections 1 & 2

Class

Wednesday - Squats, Press, Row

Went off of schedule but Alex was squatting and asked me if I would so I said yes. Had a good day and rolled right into Press and Row. Didn't Bench due to time. Writing this at the end of the week, I shoudl have found time for Benching and Pulling but didn't.

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups. I was going to do 10 Burpees but I had to spot Alex.

Squats: 5@35 / 5@47.5 / 3@62.5 / 5@82.5 / 3@99.5 / 2@110

Press: 10@bar / 5@5 / 3@12.5 / 5@20 / 3@27.5 / 3@32.5

Row: 5@12.5 / 5@20 / 3@30 / 5@40 / 3@50 / 5@57.5

Tuesday - Deadlifts

Just Deadlifts. Got to Defenders late so no finishers or assistance work. Then Lance was sick so no class.

Warm Up: 50 jumping jacks / 40 squats / 30 sit ups / 20 push ups / 10 burpees

Deadlifts: 5@40 / 5@57.5 / 3@72.5 / 5@95 / 3@112.5 / 3@127.5

Sunday Run

Running still terrible. Need to correct this in time for Tough Mudder and Spartan Super in about a month.

Distance: 2 miles

Time: 22:31

Pace: 11:16

Saturday - Press, Row, Bench, Lat Pulls, Beginner Circuit

Made it to 24/7 Fitness for this workout. 

Time: 1:15

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Press: 5@bar / 5@5 / 3@12.5 / 3@17.5 / 3@25 / 3@30

Row: 5@12.5 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Bench: 5@12.5 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Spartan Body weight Beginner Circuit

Thursday - Squats, Video & Class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Squats: 5@35 / 5@47.5 / 3@62.5 / 3@75 / 3@90 / 3@105

Kung Fu Video

TKD Class

Tuesday - Deadlift, Alpha Cardio & Class

Time: 40 minutes, then class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Deadlifts: 5@40 / 5@57.5 / 3@72.5 / 3@87.5 / 3@105 / 3@120

Spartan Body weight Alpha Cardio

TKD Class