Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
WOD: Complete 6 Rounds
Complete one exercise on both arms before moving to the next exercise. DO NOT put the KB down until you complete all three exercises on both arms. You can hold at rack position for rest or switch hands for rest. After completing one round take a 1-2 min. rest period then begin again.
10- KB Swings each arm
10 – KB Cleans
10- KB Jerk Presses
BIG D 270 lb. Push Jerk
Thursday, October 8, 2009
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5 comments:
Julie's thurs food log:
meal1:protein shake(8oz h2o,1 scoop pp)1-16oz h2o
meal2:1 1/2 chicken breast,salad,2-16oz h2o
meal3:1/2 c oatmeal,1scoop pp,1/4 c cottage,1apple, 1 tsp pb,1 decaf coffee,2-16oz h2o
meal4:protein shake(8oz h2o,1 scoop pp)1 black coffee,1-16oz h2o
meal5:2 eggs,salad,5 celery sticks,1tbsp pb,2-16oz h2o
rest day
Joe's Thursday food log:
8:30am XL Coffee from DD, cream and 1 splenda
12noon Carribean salad - dolphin, mixed greens, mandarin oranges, avocado, onions, other stuff, balsamic vinagraitte
6:30pm 7 oz steak, 2 cups roasted squash, zucchini and onions, 1 cup mashed cauliflower, two glasses of red wine
Janet's Thurs. FL
8:30 2 eggs, 2 sm.sausage,coffee,cream,stevia,h20
1:00 be true shake, 1/2 banana,handful pecans
4:30 1/2 c cottage cheese,4 prunes, h20
6:30 4oz pork, zuchini,yellow squash, non sweetened apple sauce,h20,few more pecans
rest day
Amys Thursday food log
Meal 1 protein shake blue berries pb
Meal 2 chicken veggies ov
Meal 3 6oz steak mixed raw veggies
Meal 4 protein shake blue berries pb
Rest day
Indira - Thursday
meal1-protein shake 1/2 cup berries
meal2-3oz beef, 1/2 chicken, veg
meaL3- protein shake w/ 1/2 cup berries, 2 handful shelled peanuts
meal4-3oz steak w/ veg
meal5- 1/2 turkey patty, beef, w/ salad
water 2L
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