| Date | Target | Actual |
|---|---|---|
| Feb 1 | 175 | 175 |
| Feb 8 | 176 | |
| Feb 15 | 177 | |
| Feb 22 | 178 | |
| Feb 29 | 180 | |
| Mar 7 | 182 | |
| Mar 14 | 183 | |
| Mar 21 | 184 | |
| Mar 28 | 185 |
| Day | Routine 1 | Routine 2 |
|---|---|---|
| Saturday | Ergo | Power and Core |
| Sunday | Push | LMOD / outdoor |
| Monday | Ergo | |
| Tuesday | Spin | |
| Wednesday | Ergo | Power and Core |
| Thursday | Pull | |
| Friday | Spin |
- Hamstring stretch on Bosu
- Good posture: shoulders back, sitting vertical or slightly forward with back straight and knees together
- Loosen grip on bar (thumb and max 2 fingers)
- Look straight ahead, not down
- Begin: leg drive, rotate in seat, punch forward with some crossover, release at hips, breathe at stroke rate
- Rotate to keep shoulders parallel to bar
- After mastering technique, try intervals and try closing eyes
- Punch forward diagonally from shoulder
- Breathe in sync
- Maintain awareness of what is around you
- Sit up and rotate fully to feel that vertical rotation axis along your spine
- Drive forward with the heels, and push back the butt
- Straight Leg Twist
- Superman
- Plank
- Side Plank
- Crunch
- Kettlebell Swing
- Hips translate in a horizontal line forward and rear
- Weight on heels
- Back straight or slightly hyper extended
- Kettlebell free falls rearward behind legs
- Exhale during upswing
- Hang Clean
- Stable stance, shoulders back
- Back straight or slightly hyper extended
- Dumbells vertically up, stack at shoulder level, return to quarter squat
- Perform the squat
- Extend one last time and let dumbells free fall
- Cross Crunch (touch edge of ears, elbows fixed in plane of shoulders, reach and rotate to touch elbow to opposite knee)
- Toe Touch (press lower back into mat, legs straight up, crunch to touch toes)
- One Arm Kettlebell Snatch (initial rotation, keep weight close to body)
- Power Clean And Jerk
- Bosu Crunch
- Toe Touch Crunch (lie on back with balance ball between feet, raise feet above and hold while repeatedly crunching/reaching so fingers touch ball)
- Med Ball Crunch Reach Pass (lie on back with ball initially between feet, crunch and exchange overhead so ball is between hands, lower feet and arms without touching the floor, repeat in reverse, etc.)
- Lebert Bars Dip
- Bosu Push Up
- Bosu One Arm Dumbbell Press
- Bosu between shoulder blades
- Feet flat
- Drive from hip
- Exchange motion with opposite hand
- Tricep Dumbbell Kickback
- Lebert Bars Pull Up
- Swiss Ball Back Extension
- One Arm Dumbbell Row
- Lean on a flat bench with the inactive hand and knee
- Start with the active knee bent slightly
- Drive with the heel, straighten the leg, rotate at the hip, and retract the active shoulder
- Focus on harmony of motion
- Dumbbell Bicep Curl