week of feb 22

saturday feb 22:
all day SFG workshop- great class!


sunday/monday- sick

tuesday- 10x10 swings, 2 sets of TGU practices (no weight)

wednesday; 10x20 swings, 5x5 goblet squats, 12x20/40 treadmill sprints , 4x20 walkouts, 4x20 jump squats, 4x20 jumping jacks



thursday: simple and sinister, day 1
early morning 10x10 swings with 40 lbs

mid morning: legs and shoulders
5x5 deadlift (165 165 185 185 185)

Leg press 5x8 315

Calf raise 4x20 315

Assisted chins 5x5 (40 40 40 55 55)

Assisted dips 4x10 55

Shoulder press 5x3 (27.5 30 30 30 30)

Swings 5x10
24kg

Bw squats 2x50



Friday kettlebells

20 min timer

4 sets of 15 sw, 4 goblet squat (40lb)

4 tgu each side with 25

4 sets of 10 swings



Saturday chest triceps cardio

Bench press 5x5 (125 125 125 125 125)

Db chest 2x10, 30
2x5 40

Decline chest 4x10 (65, 75)

Triceps overhead press 2x5 35
2x10 25

Push-ups 3x20
Rope press down 4x10 60

Push-ups 3x10

25 minute treadmill (10 min uphill. 10 min jog. 5 min walk)