Day1: Wk 2 TT4Abs (Jan 25th)

I'm also including my workout on Sunday morning

Sunday

Warmups - Prisoner Squats (10 - below parallel), Pushups (10), Spiderman Mt Climbers (8/side), SB Leg Curls (10)...repeat w/out rest for two sets

.5 Mile Run
25 Pushups
.5 Mile Run
50 Stability Ball Rollouts
.5 Mile Run
30 DB Swings (60lb db)
.5 Mile Run
25 Mountain Climbers (per side)
.5 Mile Run
12/s Medicine Ball Slam
.5 Mile Run
30 DB Swings (60lb db)
.5 Mile Run
50 Stability Ball Rollouts
.5 Mile Run

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Monday Jan 26th, 2010 TT for Abs

Intro: I am "doing" CB's workout, but I am not following it to the letter. I will be doing each exercise and I will be doing HIIT, but the intervals will be done on days 2 and 4 (vs on the same day as resistance work). I will also add/modify some of the supersets, add 15-20 minutes of light cardio, and add some core circuits to each resistance day. One other addition....since I love Jon LeTocq's stuff, I'll be sure to add body weight circuits to days 2 & 4 + a certifiable nut-bag circuit on Sunday (some things never change).

Warm ups: Prisoner Squats (10 - below parallel), Pushups (10), Spiderman Mt Climbers (8/side), SB Leg Curls (10)...repeat w/out rest for two sets

Superset I

A) DB Split Squats 40lb dbs x 8/side x 3 sets
B) DB Press 75lb dbs x 8 x 3 sets...up 5lbs from last week
(30 second rest between each set)

Superset II

A) DB Row 40lb dbs x 20/side x 3 sets...up 10lbs from last week
B) DB Shoulder Press 30lb dbs x 15/side x 3 sets...same as last week

Superset III

A) EZ Bar Skull Crushers (Tri extensions) 80lbs x 10 x 3 sets..up 10lbs
B) Chinups 8 x 3 sets

AB Circuit
- Stability Ball Rollouts (25)
- Stability Ball Jackknife (15)..added 3 reps
- Medicine Ball Slam (10/side)
- KB Swing 65lb (20)...went w/kb and added 15lbs
repeat for 2 sets total

1.0 Mile Jog

done