Another week, another $2.00
Tuesday: warm up with CORE and agility ladder
25 chair pushups
25 weighted pushups (PU with a 25lb plate on my back, wish I had a picture)
outside run 800m forward, 400m backward, 800m FW, 400m BW.
Running backwards becomes the theme of the week.
Wednesday: lighter CORE workout to warm up
“The 300” 50 of each exercise done in sequence
wall ball x 15lb ball
box jump 24″ box
pull ups (assisted by a band of course)
kettle bell swings 20lb
thrusters 65lb (front squat with push press)
Thursday: CORE again.
5 x 10 hang clean 45lb bar
21 single leg jumps (used plyo machine on this set at 60lb)
400m run backward
200m sprint forward
15 single leg jumps
9 single leg jumps (used an 18″ box this time)
Friday: CORE, again. Ouch.
3 rounds of:
tire flips x 15
tire hits x 20 – baseball bat coated in tape till it looks like a bowling pin, wood chop over head and hit tire.
plate push 2 x 20yds – 1 x 45lb 2 x 35lb
weighted step ups 12 ea leg – 1 x 25lb DBs on 24″ box 2 x 20lb on 18″
bench dip x 10-elevated feet, 1 x 12 x 10lb plate in lap, 2 x 10 x 25lb plate
seated chest press x 15 ea arm x 30lb
I’m tired. And my shoulders are a little sore