Tues. & Thurs.

Thought I felt better Tuesday:

10 minutes elliptical

one armed dumbbell snatch 12/15k 12020, 12/25 each arm

superset:
dumbbell single leg Romanian dead lift 12/40, 10/50, 8/60 each leg
standing cable row 15/70, 12/80, 10/85

superset:
dumbbell single arm overhead squat heavy weight up, lighter weight down 12/15u10d, 10/20u15d, 8/25u20d
dumbbell incline bench press 18/50, 15/75, 12/80

superset:
plank hold 40 sec 3X
reverse woodchop 10/40, 8/45, 6/50 each side

24 squats
12 lunges
12 lunge jump
12 jump squat
Repeat bodyweight sequence

Time: 42 minutes

Stationary bike 20 minutes

Wednesday, I felt like crud again...AND...was chaotically busy.

Today:

walk to the gym 6 min.

dumbbell deadlift from 5" box 15/50, 12/70, 10/80
pushups 15, 15, 15

reaching single leg squat, 15/0, 12/9 (body bar), 10/15 (body bar) each side
wide grip lat pulldown 15/90, 12/95, 10/100

back extension on stability ball 15, 15, 15
YTWLs 8/20, 8/16, 8/10 (These are horrible, evil, nasty moves!)

stability ball weighted crunch 25/25
side plank with leg lift 20
lateral flexion 20 each side
Repeat 3X

Prone Cobra hold 20 sec, repeat 3X

Time: 38 minute

Elliptical hill intervals 23 minutes

Walk home 6 min.