December 6-12 Training

Monday

Isometric Holds

8 rounds

30 sec wall Plank (feet on wall near handstand height)

30 sec Plank

30 sec Squat Hold

30 sec Plate Front/Lateral Hold (10-20 lbs)

30 sec Leg Raise Hold

30 sec break

Strength

100 lbs kettlebell One Arm Power Row for 5,4,3,2,1 (switching arms without stopping)

Tuesday

Indoor Track

Muscular Endurance

10 rounds

10,9,8,7,6,5,4,3,2,1 burpee Broad Jumps

30 sec Row

Rest for as much as necessary between rounds

Swimming

40 min

Wednesday

Power

Power Clean and Jerk for 5 reps for 6 sets (135 lbs) with 1 min recovery

Muscular Endurance

5 rounds

15 wall balls (20 lbs med ball)

10 Hanging Leg Raises

21-15-9

Rings Dips

Ring Inverted Row with feet on elevated box

House Training

A1. 95 Barbell Overhead Sit-Ups 9,10,10

A2. 95 Barbell Deadlift Curl 10,10,10

B1. 95 Barbell Skull Crushers (5 reps) then 40 close grip bench press for 2 sets

B2. Leg Raise Resisted Throws for 40 reps

Thursday

off

Friday

Pull-Ups

Pull-Up Pyramids 2,4,6,8,10,12,14 (change grips each time) with 20 ab exercise reps

Bodybuilding

A1. Bench Press for 3x10 at 165 lbs (1^st set a 185 lbs)

A2. Front Squat for 3x10 at 135 lbs

A3. Bent Over Barbell Row for 3x10 at 95 lbs

With no rest

B1. Pull-Ups 2,4,6,4,2

B1. Bench Press with 165 2,4,6,4,2

Saturday

off

Sunday

Muscular Endurance

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Double Kettlebell Swing

Ring Dips

Reflection

I was fighting off an illness and felt sluggish this week so I did not get any running in. I am disappointed in myself and I must increase running next week and continue with it. I cannot afford to lose fitness in running. I must improve!