Week 7(b)

Week 7b: July 26,2010
*although technically this is week 8 I decided to consider it an extension of week 7 because of the layoff from my vacation.

Monday:
Since I have was coming off a family vacation Jesse put me through his “test” to see if I had dropped off since my last workout. Here’s a summary of Jesse’s test:

Question 1: A three-minute plank
Question 2: 20 lat pull-downs
Question 3: 20 push-ups
Question 4: 20 dumbbell military presses
Question 5: dumbbell side raise – holding up for what seemed like a
Very long time
Question 6: dumbbell front raise- holding up for what seemed like a
Very long time
Question 7: A two-minute plank
Question 8: 20 squat / jump-ups on a Bosu ball
Question 9: 5 double jump-ups (Bosu ball, then table)
Question 10: 5 double jump-ups with dumbbells

Wednesday:
The first reflection from today’s workout with Jesse was, “Remember to wear a hat next time.” Why, you may ask?? Well today I did not wear may classic Michigan State hat and I had sweat dripping all over the place. We focused on back for the majority of the workout. Here’s a run down of the workout:

4 monster sets including the following exercises
(5lb, 15lb, 25lb, 35lb dumbbells)

-incline dumbbell row
-lat pull down’s
-sitting rows but these turned into up / down dead lifts

Friday:
I arrived at HAC not knowing exactly what the workout was going to look like that day. Working out the back on Wednesday I was kind of expecting to focus on legs. Well… after completing the warm-up Jesse had me bring different equipment into the gym. It was cool to see all sorts of different things set-up around the area. Here is a run down of what the workout looked like:
-Using a 6 lb medicine ball “granny-style” to shoot into the low basketball hoop.
-with my lower back on a bosu ball I lifted the 6 lb ball over my head and threw it to Jesse 15 times.
-punching bag flip- I had to flip the bag the length of the gym, drink, and then back again.
-backpack pull downs- Jesse had a backpack filled w/ weight tied to a rope that was pulled through the support of the basketball hoop- 10 times
-rope climb- I had to climb a rope; couldn’t do this very well so I planked for 1 minute.
-punching bag flip with side-to-side jumps- same as the first exercise but I had to jump side-to-side before I flipped the bag
-30 seconds of continuous punching
- backpack pull downs- 10 times
-punching bag flip with side-to-side jumps