8 Hour Day Today

Woke up today at 4:45am and got to the gym by 5:15am. Call time was 7am. Got back to the hotel at 5:30pm. So proud of myself for doing two hard and great workouts today!

A.M

Warmup: 200 kicks(front,side, roundhouse)
Dead lift: 145lbs x10, 185lbs x 8, 205lbs x 6, 205lbs x 6

Pretty Muscles:
Shoulder press: 35lbs x 10, 40lbs x 10, 45lbs x 10
Rear Raises/Flys: Superset: 20lbs x 10 and 13lbs x 10, 20lbs x 10lbs and 13lbs x 8
Front Raises: 20lbs x 10, 20lbs x 10
Single Arm Rows: 35lbs x10, 35lbs x 10
Close Grip Lat Pulldown: 40kilos x 10, 40kilos x 10

Chibata: 20sec on and 10sec rest for 8rounds:
1. Pullups: cant complete 5
2. Situps: 6kils on a boss ball
3. Pushups: clapping pushups x 8 for 4 rounds, 6 reg pushups for 4 rounds

P.M

Plyos: 10secs on and 30sec rest between each
1. Small ankle hops x 2
2. Big ankle hops x 2
3. Jack Hammer
4. jack hammer with big jump for 6 jumps
5. Alternating Jack Hammer
6. Alternating jack hammer with big jump for 6 jumps
7. Ski jumps
8. Ski jumps with big jump for 6 jumps
9. Lateral Hammers with big jump for 6 jumps
10. Other side Lateral Hammers with big jump for 6 jumps
11. Squat Jump for 6 jumps x 4
12. Lunge Jumps for 6 jumps x 4


Full Recovery:
1. Depth Jump(24inch) for 10 x 2sets
2. Jump Up 24inch to Depth jump for 10 x 2sets
3. Jump up 24inch to single leg bound to Depth jump on two feet for 10
4. Single Leg jump up 24inch to single leg bound to Depth jump on two feet for 10
5. Single Leg Up and Downs (24inch) for 6 x 2sets on each leg

Back To Gym:
1. Back Squat 145lbs x 10 2sets
2. Negative Back Squat 225lbs x 6 2sets
3. 55lbs Kettle bell swing 20 x 2sets

Chibata:
1. rev. hyperextensions(10 each round)
2. Towel hang

15min Stretch

Duration: 90min