Today was Day 1 of a new program. It's a 4-day workout plan. Here's the schedule. It will be lower body on Sunday (squat focus), upper body on Monday (bench press focus), Tuesday and Wednesday off, lower body on Thursday (deadlift focus), and upper body on Friday.

Today's workout:

1A) Vertical Jump (4x4)
1B) Box Squat (3x3)

2A) Glute Ham Raise (4x8)
2B) Plank (3 sets)

3A) Reverse Sled Drag (3 sets of 100 steps)
3B) Good Morning (3x10)

The rest of the day will now be spent outside in the snow.

BTW, here's your "to do" list for the 10th TT Transformation contest

=> Transformation Contest How-To 

Here's a big tip for you:

If there is junk food in your house, you're going to eat it. So if you don't want to eat it, get it out of your house. Otherwise, accept the fact you're going to eat it - eventually. That's just the way it is, and that's how good diets go bad. It’s true. I saw it on Fox.

And today's kick-butt mindset tip:

Take 10 minutes and identify all the obstacles in your way of success this week. Then come up with two solutions for every obstacle. There is a way to deal with everything.

Plan your work and work your plan. - Dr. Nido Qubein

Get to it,

Craig Ballantyne, CSCS, MS