Day 3

Nov. 14th

Lower Body

Dynamic Warm-up

Stretch

Speed Work-all 10 yds unless specified..high knees x2, butt kicks x2, A-skip, B-skip, quick feet, sit and pump 15sec x2, backward extentions 20yd x2, build ups 40yds x2, starts 10yd x4

Conditioning-gassers x2    45 sec rest between reps

Lifting-Power Clean 4x6

             Squat 3x8, 1x6

             Leg curls/Box jumps 2x8/10

             Box Stepups 2x12

             Core Work



First real "workout" and it completely whipped my ass.  Definitely going to feel it in the morning.  Video is acting up so i will try to get it on here as soon as possible.  362 more days.



If you want to do something different or make a change, your going to have to get out of your comfort zone.


Breakfast-cinnamon toast crunch, 0% milk

Postworkout protein shake

Lunch-subway footlong sub of the month(chicken marinara), water

Dinner-chicken alfredo with peas, sweet tea