New Stuff!

Had the Day off today!!!!

A.M:

warmup:
200 kicks(front, side, roundhouse)
Dead Lift: 135lbs x10, 205lbs x 6, 225lbs x 4, 225lbs x 4

Pretty Muscles:
1. Shoulder Press: 35lbs x10, 40lbs x 10, 45lbs x 10
2. Rev. Flys: Superset: 20lbs x 8 and 13lbs x 9, 20lbs x 8 and 13lbs x 8
3. Front Raises: 20lbs x 10: 2 sets
4. Later Raises: 15lbs x 10: 2 sets
5. Rows: 45lbs x 10: 2 sets

Chibata: 20sec on and 10sec rest for 8 rounds:
1. Pull ups
2. Exploding Pushups
3. Situps: boss ball w/ 8lbs
4. Lower Abs w/ boss ball

P.M:

Plyos: 10sec on and 30sec rest
1. Small Ankle hops x 2 sets
2. Big Ankle hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ big hops
5. Alternating Hammer
6. Alternating Hammer w/ big hops
7. Ski Jumps
8. Ski Jumps w/ big hops
9. Single leg hop to chest x 2 sets
10. Single leg hop to butt x 2 sets
11. Squat Jumps for 6 jumps x 4 sets
12. Lunge Jumps for 6 jumps x 4 sets

Rest 3min

1. Depth Jump x 10 for 2 sets
2. Jump down to Depth Jump x 10 for 2 sets
3. Step ups x 12 for 2 sets
4. Single Leg up and down x 6 for 4 sets
5. Broad Jump to Single Leg LLR and RRL x 12
6. 50yard sprint: 1min rest x 8

Gym:
1. Back Squat 135lbs x 12 for 2 sets
2. Power Cling 155lbs x 6 for 2 sets
3. Push Jerk x 10 for 3 sets
4. Back Squat 225lbs x6
5. Negative Back Squat 225lbs x 6 for 2 sets
6. Hamstring Pick me up w/ pushup x 10 for 2 sets

Chibata:
1. towel hang
2. Rev hyperextension