Ok so here we are. This is my second blog entry on my workouts and so far so good. I last wrote two weeks ago. I was hoping to get back on much sooner but time flies so fast. I will say this after my first full two weeks training I feel great! My weight is still higher than I would like but i can definitely feel myself getting stronger and more powerful. I am feeling that my cardio is getting much better as well. Here is the list of my first two week cycle that Jesse put together for me:

Monday-
A.1 bulgarin split squats w/barbell on back 4 x 5 per leg rest 1 min
A.2 ring rows 4 x 12 rest 1 min
B.1 db lateral lunge steps 3 x 8 per leg rest 45 secs
B.2 strict deadhang Pullups 3 x max reps rest 45 secs
C.1 seated barbell press 5,5,5 rest 30 secs
C.2 bentover barbell rows 8,8,8 rest 30 secs
C.3 weighted plank hold 3 x max hold rest 1 min

Tuesday-
A.1 power cleans 3,3,3,3 rest 10 secs
A.2 high box jumps 4,4,4,4 rest 2 mins
B. close grip bench press w/chains 5,5,5,5 rest 2 mins
+
5 rounds
3 hang power cleans *tough weight
5 burpee broad jumps
Prowler push for 12 secs * grinder effort
Rest 45 secs between each effort

Wednesday- rest day

Thursday-
A. Deadlift 5,4,3,2,1 rest 2 mins *all @ tough weight but no maxes
B. weighted bar dip 2.2.2 x 3 rest 15 secs and then rest 2 mins
C.1 db stepups 3 x 8 per leg rest 30 secs
C.2 clapping pushups 3 x 60 sec amrap rest 1 min
D.1 isometric back extension hold 3 x 30 sec hold rest 30 secs
D.2 l-sit hold 3 x max hold rest 30 secs

Friday-
A. Hang power snatch to a tough triple in 10 mins
B. db jumping lunges 3 x 10 per leg rest 2 mins
+
10 min amrap
5 push press @ 135
7 Pullups *strict
5-10-15 shuttle run

Saturday and Sunday- rest days

Monday-
A.1 jumping back squats 5,5,5,5 rest 90 secs
A.2 1 arm db rows 4 x 6 per arm heavy rest 90 secs
B.1 db Russian stepups 3 x 8 per leg rest 1 min
B.2 chinups 3 x 15 rest 1 min
C.1 seated 1 arm db press 8,8,8 per arm rest 30 secs
C.2 supinated bentover barbell rows 10,10,10 rest 30 secs
C.3 v-ups 3 x 15 rest 30 secs

Tuesday-
A.1 clean pulls 2,2,2,2 rest 10 secs
A.2 up n over box jumps 4 x 30 sec amrap @ 24 in rest 2 mins
B. weighted pushup 10,10,10 rest 90 secs
+
Tabata work
8 rounds each 20 sec work/10 sec rest
Sledgehammer tire hits right side *first
Burpees to a 6 in target
Sledgehammer hits left side

Wednesday- rest day

Thursday-
A. Good mornings 3,3,3,3,3 rest 2 mins
B. weighted bar dip 2.2.2 x 4 rest 15 secs and then rest 2 mins
C.1 kb banded power swings 4 x 20 sec amrap w/62 lb kb rest 20 secs
C.2 double under 4 x 30 sec amrap *if you don’t lateral jumps rest 1 min
D. Reverse hypers 10,10,10 rest 1 min

Friday-
A. 1 arm db power snatches 4 x 6 per arm rest as needed
B. weighted box jumps 8,8,8 rest 90 secs
+
Row
1 min on/1 min off x 8 *going meters per set
Rest 10 mins
ad work
20 secs @ 100% effort x 6 rest 2:40 secs.

From here on out I will do my best to post daily. But so far i have been feeling great and getting into shape and feeling younger more powerful and energetic each day!! 

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