Full week

Hit the 5:30 a.m. workout 5 days in a row this week!

Monday: warm up with core (seated twists w/10lb plate, V-ups, plank, etc)
5 pull ups
10 pushups
15 squats
20 rounds in 20 minutes!
then 1000m run/jog in 5'50"

Tuesday: warm up with core
50 pushups
bench press 2x3x80lb, 2x2x95lb, 1xFx100lb
10..9..8..7..6......1  start with 10 reps, then 9 then 8...so on down to 1
superset: dumb bell bench press and elevated pushup (feet on 8 in box) to failure
          db press 25-30lb, avg push up 7
superset: push press and plate raise to failure
          push press ended rep 1 at 65lb but tried at 85lb and could do 4 reps...25lb plate raise avg to F was 10

I ruined it all by eating fried catfish and onion rings for dinner, but man was it tasty!

Wednesday: warm up with core and speed ladder work
Sprints day
8 sec sprint:8 sec high knee holding the support bar (same speed)
11 sprints @ 9-11mph, flat incline
4 x 12 sec sprint @12-12.5mph    tried 13mph but tripped and burned my back on the treadmill. Doofus.

Thursday: warm up with core and ladder again
3:00 circuit of ea exercise 20 sec work: 10 sec rest
box jumps switching between 18-24 in box x 3 rounds
plate push switching 25-35lb plate x 3 rounds
lat pulldowns 70lb/DB row 30lb x 2 rounds
tire flips avg 14 flips in 3 min x 2 rounds
DB military press  20lb x 2 rounds

Friday: warm up with core
5k outside in the cold
finished off 3 x  20 x 8lb wall balls

Then, the weekend. But that's another post.