1-28-10 Step it up!

Took a rest day yesterday, try and recoup a bit from the last 2 weeks. been lifting everyday pretty damn hard it was needed. Today, going to be working shoulders for the first part, then move to some Crossfit Hardcore, and some Ab/Core work.

Warm up:

1/4-1/2 mile jog

Shoulders:

DB Press - 10 reps 70/80/90#

Front Raise - 10 reps 35/40/45#

Lateral Raise - 10 reps 35/35/40#

Shrugs (Barbell) - 10 reps 225/225/275#

S. Johnson Shoulder Therapy

Cross Fit Hardcore :

THE BREAK

3 ROUNDS

50 Double Under or 25 BURPEES

20 D.B. POWER SNATCH (10 EACH ARM) 20/35/40#

20 BOX JUMPS

20 Knee To Elbow

Ab/Core :

Weighted Decline Situps: 15+reps holding 40/50/60#

Bosu Bicycles: 20+ reps 3 sets

Bosu ball Lower Ab work: 15+ reps 3 Sets

Exercise Ball Planks + Knee to Elbow: 10 reps 3 sets

If anyone decides to try this, let me know what you think! Ill be posting my training schedule each day. Try and keep up :)

Zula