week of march 2

Sunday: KB swings
20 minute timer
1 handed swings with 40lb, top of the minute.

Monday:Legs/cardio

Leg press
4x10 (295)
Calf raise
4x20 (295)

Squats 5x5 (135,175,175,175,155)

Step ups
3x10 each leg (2 x20 kb)

Plié squat
4x10(75)

10 minute rowing

tuesday: swings
10x5 @24kilo


Wednesday: chest/shoulders/cardio
incline bench 5x5 (95, 105, 95, 95, 85)
db chest press 4x10 (30)
DB shoulder press 4x10 (25, 25, 25, 22.5, 22.5)
decline pushups 2x10
barbell shoulder press 4x10 (45)

20 min 20/40 intervals treadmill 8.4 mph @ 2 % incline

3x25 pushups


thursday: swings
20x10 @24kg

friday: back/deadlifts
deadlifts 5x5 @185
stiff deads 4x10 @90
one armed rows 4x10 @30
assisted pull-ups 5x5 (55, 40, 40, 55, 70)
inverted rows 5x5
lat pull 5x5 (120, 120, 120, 110, 110)

circuit:
50 jumping jacks
50 mountain climbers
45 jumping jacks
45 squats
40 jumping jacks
40 mountain climbers
35 jumping jacks
35 squats
30 jumping jacks
30 alternating lunges

saturday: circuit

4 sets
25 jumping jacks
25 swings
25 squats
20 walk outs

4 sets barbell circuit (40 lbs)
8 shoulder press
8 Bentover row
8 stiff deads
8 front squats


sunday: 3 mile run @ 32min