Mondays-Workout

AM:

Warmup- 10min Row
Dead Lift: 145lbs x 10: 2 sets
185lbs x 8: 2 sets

Pretty Muscles:(Jett says I need to make my muscles prettier)
1. Dumbell Press: 30lbs x 10, 35lbs x 10, 40lbs x 10
2. Rev. Flys: Superset: 17lbs x 10 and 13lbs x 10: 2 sets
3. Front Raises: 20lbs x 10: 2 sets
4. Lateral Raises: 15lbs x 10: 2 sets

Chibata Workout: 20sec on and 10sec rest for 8rounds
1. Pullups: have not been able to do 5 strict pull-up for each round. Switch grips for each round
2. Exploding Pushups: first 4 rounds I do 8 exploding pushup and the last 4 rounds 6 standard push ups
3. Sit ups: on bosu ball with 6 pounds

15min stretch

PM:

Plyos: done outside

Warmup: 10secs on and 30sec rest
1. Small ankle hops: 2 sets
2. Big ankle hops: 2 sets
3. Jack Hammer: 1 set
4. Jack Hammer w/ exploding squat jump on every 6th one for 6 jumps: 1 set
5. Alternating Jack Hammer: 1 set
6. Alternating Jack Hammer w/ exploding squat jump on every 6th one for 6 jumps: 1 set
7. Ski Jumps: 1 set
8. Ski Jumps w/ exploding squat jump on every 6th one for 6 jumps: 1 set
9. Lateral Jack Hammer w/ exploding squat jump on every 6th one for 6 jumps: 1 set
10. Opposite Lateral Jack Hammer w/ exploding squat jump on every 6th one for 6 jumps: 1 set
11. Exploding Squat Jumps: 6 jumps: 4 sets
12. Lunge Jumps: 6 jumps: 4 sets

Rest: 3min

1. Depth Jump: 24inch drop: 10 jumps: 2 sets
2. Jump up to Depth Jump: 24inch drop: 10 jumps: 2sets
3. Jump up to single leg depth jump, landing with two feet: 10 jumps: 1 set
4. Single leg jump up to single leg depth jump, landing with two feet: 5 jumps on each leg: 1 set
5. Single Leg up and downs: 24 inch: 6 jumps per leg: 4 sets
6. 50yard sprint: 8 sets w/ 1min rest between each sprint

In the Gym:
1. Back Squat: 145lbs x 10: 2sets
2. Slow Negative Back Squat: 185lbs x 6: 2sets
3. Kettle Bell Swing: 55lbs x20: 2 sets
4. Calve Raises: 80-100: reg, in, out and single leg