Tuesday we rested.... I have been extremely tired this week, I don't know why.
Wednesday:
Dynamic Warm-up
Upper Push condition/Lower Pull Power
Dual pulley unstable push-up/knee tuck 2 sets 20
Cable flyes on ball 2 sets 20X10lbs/side
triceps overhead rope extension
20lbsX25, 30lbsX20
Axle Deadlifts from floor
215X3, 4X235X3
Glute/ham drop (feet anchored, plank from knees, lower to floor and pull backup with glutes/hams) 3X10
hamstring lying med ball toss
3x15
Cardio - 15minutes intervals alternating 10 plate swing, 45 seconds rest, 7 burpees, 45 sec rest and 10 minutes alking.
Thursday - 40 min cardio (20 stepper/20 treadmill, knee not happy) stretch/foam roll and my glutes/hams were sore! the explosive power workouts always feel so patsy but always make me sore, lol.
Friday
Gym/event
Axle cleans 4 set of 8 increasing wt each set approximately 105, 110, 115, 120
Tire flip - conditioning
medium tire 20 flips
big tire 5 , med tire 15
big tire 8 (PR :D ), med tire 12
I hates the big tire...lol
Down 4 lbs since Monday..but have been extremely tired all week, just a lot of stress and schedule adjustment since my 4:30am client has returned..
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