Week 2 Day 1 AAA Abs

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
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 16/13/10), Today (18/16/10)
• No rest.
1B) Max Push-ups – Max Reps (Last Week #'s 50/40/20), Today (40/30/30)
• 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)
• No rest.
2B) Stability Ball DB Pullover – 12 reps 45lb db (3-0-1)
• 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)
• No rest.
3B) KB Swings – 20 reps 55lb db (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

1 mile run



Ran 4.15 miles straight through on Sunday