Friday the 13th! (morning)

Weight: 297.4 lbs

Wake Up Feelings: Had to take some melatonin to get to sleep last night thinking about today. Misses found a tattoo parlor that is doing $40 Friday the 13th tattoos! So being on PTO and the fact that I cannot let her get a tattoo without me getting one I decided to get a small one to celebrate Friday the 13th. My favorite day, because a long time ago I decided that because everyone is scared of 13 I was going to make it my favorite number. Mind seems more tired then my body today. Good news is my oldest got up with his alarm and wanted to get a weightlifting session in. Even better my second oldest finally decided to join him. So i coached them through a shoulders and arms routine. Time to get motivated and get mine in. Friday = speed training day.

Workout: Speed Workout

• tabata on row machine. Two 4 minute routines with 1 minute of rest inbetween. 20 seconds on, 10 seconds off.

• box jump and medicine ball routine 3 sets X 3-5 reps

  • ball throws (30 lb) & slams (18 lb)

  • box jumps (30 in) & lying ball throws (20 lb)

  • wall slams each side (18 lb) & keg throws (20 lb)

• ab circuit 10X10X10 crunches / leg lifts / seated twists