Chris Tuesday

Kickboxing class - jump rope 5x1 min. with dynamic stretches between each round.
Combination drills on Thai pads: 1) foot jab, R cross, L hook, R round kick, L knee; 2) R cross, L uppercut, R cross, L knee, R round kick.
4 x 1 min. rounds of light sparring (boxing only).
Did a couple of grappling related exercises, then worked this escape on the mat: http://www.youtube.com/watch?v=uFF3hl_NJSk

Melanie: Monday

Max out day for DL @ Health+

Warmed up with KB, etc.
135 x 3; 185 x 3; 210 x 1; 230 x 1

PR! Got 230 on 1st try and did not attempt more weight, which in retrospect I should have.

The Payoff

Worked on HSPUs today. Used a step bench as bottom of ROM (~4" above floor). Did 5 sets of 3. Thought they would be harder, but I guess the 30d. negative challenge paid off.
Then did flat bench - 135x5, 155x5, 185x3, 185x3, 185x2 (ugh...), followed by 3x8 close-grip bench at 135.
3 sets of 20 decline sit ups w/ 45lb. plate.

Melanie: Saturday

Warm up

Press 65# x 5; 55# x 5

DL 135# x 3; 165# x 3; 200# x 5; 185# x 5

boya im sooooooooo kul i get all this stuf goin and no1 can stop meeeeeeeeeeeeeee!!!!!!!!!!!!!!!!! (Connor wrote that for me)

Chris Friday

Squat - 135x5, 185x5, 225x5, 245x3, 265x3, 275x2, 285x2, 225x5
Pull ups - 2 sets of 5 chest to bar, then weighted sets. No belt, so had to hold DB between feet, which sucks. 30x5, 40x5, 60x3. Final set of 5 chest to bar (kipping).

Melanie: Friday

Warm up
Press: 65# x 5; 55# x 5
DL: 135 x 3; 155 x 3; 195 x 5; 175 x 5

Chris gave me a helpful correction on my form when I'm extended.

K-ron Friday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups avg 4-5 per 20 sec, first 2 sets were real, final sets were negative.

Pushups 7-8, had to drop to my knees half way

Situps 6-7

Squats 10-11 per 20 sec

Also, Sam - will the program you wrote for me change? Say, in a year?