Day 31 of 45

Plyometrics: today's after workout word of the day....OUCH!

Warm-up x2 sets:
Muti-directional lunges clock style (12-1-3-4-6-7-9-11-12 O-Clock)
2 Forward Lunges with straight back leg
2 backward Lunges with straight back leg
50 ft two foot fwd toe hops
50ft two foot bwd toe hops
10 box jumps 20"
Wide leg hold deep squat, 2 hops fwd, 2 hops bwd
6 Lateral bounds

WOD:

Circuit #1 x 2sets: 20 sec rest b/t exercises
Depth jumps 1min
Big lateral Bounds 1min (1 step)
Frog stance 4 hops fwd, 4 hops bwd 1min
Squat jacks 1min

Circuit #2 x 2sets: rest 30 sec after exercise: 1min rest after set
Squat Jumps 30 reps
25ft one legged hop
25 ft one legged hop
Double Box jump juke left 1min
Double Box jump juke right 1min

Circuit #3 x 2 sets: 2min after set
Power Lunges 30 sec
Diagonal bound 4 fwd, 4 bwd 1min
Box jump line 5 boxes different height 1min
Box dodge line 5 boxes fwd & bwd 1min

Day 30 of 45

Overhead Squats
1-1-1-1-1-1-1

145-155-165-175-185-195-200f x 2
Tried for a 200 today and almost got it up.
I tried this twice. the first time I took it off the rack and tried to Push Press it into overhead rack position and could not lock it out, had to bail.
Waited 4min and tried again, jerk a little to get under it and got halfway down and the bar sippped forward and I had to bail backwards again.
goal by December is 200! it is almost there!

Day 29 of 45

Missed my WOD do to busy day
Played some hockey at 9:30pm to 10:30pm with my pal RDR

Got home and could not sleep. There is some cool infomertials on late at night like,
Slap Chop (haha you gotta see my nuts), Weight loss Vibrator thing-a-ma-bob (WTF a big hit with the ladies), Jack Lanne's Juicer (hey I have one they are sweet)!

Got to bed around 1:30am.
Nap time for me today.

day 28 of 45

LUNGE MANIA & GOT BACK

Circuit Series#1: 2 working sets of 4 exercises

A1.) Multi directional lunges (think clock)
Right leg: 12-1-3-4-6
Left leg: 6-7-9-11-12
A.2) Really Wide grip AMRAP Pull-ups 12-12: rest 1min
A.3) Deadlift 220; 21-21
A.4) Sissy Toe Roll lunges 15-15: Rest 1min

Circuit Series#2: 2 working sets of 5 exercises

B1.) Db Split Squats 8-8 40#: 30sec rest
B2.) Close Grip (thumbs touch) Strict Pull-ups 12-10: rest 1min
B3.) Walking Lunges with high knee 20-20
B4.) Supinated Strict Pull-ups 12-12 Rest 1min
B5.) Chair pose 30 sec hold- 30 sec hold

Day 26 of 45

Weakness & Development Training

Couplets (L = legs)(B = Back)

L1.) DB Split Squats 15/15-12/12 @ 25#-8/8 @ 40#
No Rest b/t legs - Rest 30 sec
B1.) Wide Grip Strict Pull-ups 12-12-12 (cannot drop off bar or re-do set reps)
Rest 30 sec

L2.) One Legged Deadlifts 2 sets of 25 reps: no rest b/t legs: Rest 30 sec
(touch floor with finger tips)
B2.) Close Grip Strict Pull-ups 2 sets of 12 reps; rest 30 sec
(if I drop off bar Must re-do entire set of 12 reps)

Triplets:

L3.) Multi directional lunges (side, 45 degrees, North) 3 sets of 4 rounds / leg
No rest b/t legs; rest 30 sec
B3.) Switch grip Strict Pull-ups 12-12-12; rest 30 sec
(used mixed grip for 3 reps, switch)
L3.) 80-20 one legged speed squats 3 sets of 30 reps/leg
no rest b/t legs; 30 sec rest

Circuit training: Strength Endurance

25 Suitcase Deadlifts 40#
12 Wide Grip Strict Pull-ups
15 Speed skaters Right leg (other leg cannot touch ground)
12 Close Grip pull-ups
15 Speed Skaters Left Leg (other leg cannot touch ground)

Day 19 of 45

LIFT-O-RAMA

Deadlift 1-1-1-1-1-1-1 Rest 3-5min b/t sets

OUR TEAM RESULTS

Christian = 366# New PB
Deirdre = 285# Tie PB

Kathy = 210# New PB
Chad = 435# New PB

TOTAL = 1296#'s
AVG = 324 Places us in 2nd so far

thanks Jim for my FLASH socks!!!

Day 18 of 45

Picture of some of my clients rocking out the pull-ups

WOD 1
1 1/2 hours of Power Yoga and stretching
4 hours rest
+
WOD 2
Circuit Series Push-Pull 2
For every Push couplet perform one Pull exercise. Rest 30-60sec b/t Pushes & Push-Pulls
Push Series
80-20% Squats 25/leg
3 Angle Lunges 5 sets of 3/ leg (side, diagonal, front)
3 Angle Reverse Lunges 5 sets of 3/ leg (side, diagona back, back)
70-30% Suitcase Deadlifts 15-20/ leg
Split Squats 8-15/leg
Wide Squat Hops 5 sets of 4 hops forward and backward
KettleBell High Pull Goblet Squat 30 reps
Isometric Lunge Heel to Toe Rolls 15-20/leg
One Arm DB Overhead Squat 8-10 reps /leg
One Leg Romanian Deadlift 8-10/leg
Pull Series
Wide Grip Pull-ups 1o reps
Close Grip Pull-ups 10 reps
Switch Grip Pull-ups 10 reps
Montain Climber Pull-ups 5 reps/side