November 8-14, 2015

W13
D1- Tuesday 
A1. Lateral DB Step Overs, 4 x 10/leg, rest 30 sec **hold DB’s by side 15#\hand
A2. Gravitron Pull Ups @ 21X1, 4 x 6-8, rest 30 sec 60# assistance x6
+
5 sets for reps 330 reps
20 sec Lunge Jumps alternating
10 sec rest
20 sec Sit Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Jump Rope High Knees
10 sec rest
20 sec Air Squats
10 sec rest
20 sec DB Push Press 15#/hand
10 sec rest

D2 Monday 
10-15 min jog/dynamic warm up
+
Run/jog 20-35 min consistent effort

This run was a horrific fail. I went for 7 minutes and this was probably the worst I've ever itched. It was so bad that even when I slowed down to walk, I still itched. Maybe another day... :(
+
30 min mobility- focus on thoracic mobility and hip flexors done
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top 

D3 Wednesday 
A. Banded X Walks, 2 x 10 each direction
5 sets for reps done
1 min Walking Lunges
1 min Plank Hold
1 min Squat Jumps
1 min DB Curl to Press (35# KBS because I had my kettle bell near the house and I forgot to go grab my DB the night before) 
1 min rest

Done, 4 rounds due to time 

Day4 Friday 
8 sets for times; 24 something 
Run 200m
10 DB Thrusters light and fast 10#/hand x2 rounds then 5#/hand
30 sec Mountain Climbers
rest 30 sec 

This week was a very humbling experience. As short and sweet as these workouts are, they were not easy. My head tells me I should be as good as I once was, but my body tells me I don't work out like I used to. Friday, I wanted to quit mid-workout, but I just had to slow down and lessen the weight and that was a humbling experience.