Wednesday: Complete Conditioning; a little chest, core, awms

Started off with some stretching, knee tucks, squats and then jumped into warm-up/round 1 (GPP)

1. GPP Workout #1 (Ross E):

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• High Knee Dumbbell Press (5lb) x 30 sec
• Shadow Box x 30 sec

Repeat 5x. No rest between rounds. Max reps in time allowed for each (running in place on High Knees) and for Shadow Boxing throw several combinations. (Was next to heavy bag so smacked that around a little in a couple of the shadow box drills.)

2. Incline Bench Press: 95 x 10, 115 x 6, 135 x 4, 135 x 4, 115 x 5 -- I continue to be weak and feeble on the bench...

3. Medicine Ball Madness:

• 15 under handed overhead high launches behind
• 15 chest pass-presses high point "wall ball"
• 10 twist "chopper" two-handed throws from each side
• 10 one-handed punch/press throws from each side
• 10 twist "chopper" two-handed throws from each side (again)

4. Super set/"simple pair" Core drill:

• 10 Russian Twists (25lb)
• 10 Weighted Decline Sit-ups (25lb)
• Repeat 3x

5. Tricep pull/push downs (alternating grips): 120 x 12, 140 x 10, 140 x 8, 150 x 5, 150 x 5

Other stuff in weight room: a few sets of DB curls to fail with 40 pounders (3 or 4 sets getting to 7 or 8 to start and then only 4 I think); one quick, small set of pull ups and one of dips (only got like 8 and broke on dips -- prob bc of were i did em in workout or something b/c i'm touchin 20 on these)

6. Quick 1 or 2 mile run -- ATTEMPT -- My calf spasmed out on me AGAIN about .25 mi. in. SUCKS!!!

7. Quick core session finisher:

• 10 side V-crunches/side
• 10 V-ups
• 10 leg raises/lifts
• high-speed, high-rep chinnies (actually ony got to 15 or 16 prob before fail)