AAA Restart

I thought I was impervious to the effects of the common cold...how f'n wrong was I? Here I'd been bragging to mrs smoke on how effective my intake of Vitamin D was, and I go out and catch her cold. Humble Pie tastes like crap. In the meantime, I was able to miss two workouts last week, still get in the obligatory Interval Runs and knock out 4, 1 mile interval runs + Fred Sets on Sunday. Net result? + 0.5 lbs and some much needed rest. That said, I decided to restart the AAA Abs routine by Craig Ballantyne. This morning's session was short on the Abs Intervals (he uses them as a sub for his 6 HII's). I promised myself to do them tonight after a light dinner and a 1-2 hour rest.

AAA Restart Day 1 Week 1:

Bodyweight Warm-up Circuit
• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/w circuits.
1) OH Squat – 12 reps
2) Push ups – 10 reps per side
3) Jump Rope Skips - 75

Day 1 - Workout A
• Bodyweight Warm-up Circuit
• Specific Warm-up
o Do one warm-up set of 3-6 reps for 1A, 1B, & 1C.
o Rest 30 seconds and then move on to the real sets.

Tri-Set #1
1A) Chin-ups - Max Reps (Last Week #'s 12/10), Today (16/13/10)
• No rest.
1B) Max Push-ups – Max Reps (Last Week #'s 40/35), Today (50/40/20)
• No rest.
1C) DB Forward Lunge – 8 reps per side (2-0-1) 35lb dbs
• Rest 1 minute & repeat 1 more time for a total of 2 supersets.
Today I did three sets.

Superset #2
2A) DB Step-Up – 10 reps per side 35lb Plates (2-0-1) LW 25lb Plates
• No rest.
2B) Stability Ball DB Pullover – 12 reps 40lb db (3-0-1) + 5lbs
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) DB Renegade Row – 8 reps per side 45lb db(1-0-1) + 5lbs
• No rest.
3B) KB Swings – 20 reps 60lb db (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Not done this morning:
Bodyweight Intervals
1) Squat Jumps (or Bodyweight Squats for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
2) Calf Jumps (or Calf Raises for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
3) Stability Ball Jackknife
• 10 repetitions followed by 10 second rest x 4 rounds.
4) Turkish Getup
• 5 reps per side followed by 10 second rest x 2 rounds.

1.25 mile run at the end

Important Sh*t for today....
* eat food
* drink copious amounts of H2O
* sleep, sleep and more sleep
* smile, nobody likes an asshole
* get intense when intensity is called for

later