12.4 12.8.08

Thursday - Rest Day

Friday -
10 min. elliptical

body bar deadlift to upright row 15/24 X 4
--1:30 sprint
sgl leg squat w/body bar 10/24 each leg X 4
wide grip lat pulldown 8/120, 10/115, 112/110, 15/105
(done alternating)
--1:30 sprint
YTWLs 8/16 X 3
double crunch machine 12/80 X 3
lying leg curls 15/45 X 3
(alternating)
--3:00 backwards, 15% incline, 3.0 mph
pushups 15 X3
stability ball crunch w/weight 20/25 X 3
(alternating)
15 minutes elliptical
(Total: 46 resistance, 31 cardio)

Saturday - 60 minutes stationary bike

Sunday - Not feeling great, ended up resting with congestion & stomach ache

Monday -
10 minute elliptical

dumbbell squat w/press 15/30 X 2, 12/30 X 2 (alternate stance from narrow to wide)

1 arm snatch 16/20, 16/ 25, 16/30
step up 15/35, 15/40, 12/40 each leg
(alternating)
--2 minute brisk walk on treadmill
incline chest press 15/60, 15/70, 12/75
stability ball hamstring curl 15 X 3
(alternating)
--2 minute brisk walk on treadmill
Sumo squat w/triceps extension 15/20, 15/25, 12/30
incline pec fly 15/50, 12/60, 10/80
(alternating)
--2 minutes backwards walk, 15%, 2.8 mph
back extension 15 X 3
medicine ball Mason twist 15/10 X 3
(alternating)
--15 minutes HIIT on elliptical
(Total - Resistance 54 minutes; Cardio 31 minutes)