Full Body Circuit Training-ish

Box jumps with step down: (22") 3x8


1a) Goblet Reverse Alternating Lunge:30lbs x8 each/last set no weight

1b)Pushups on handles:x8

1c)20 seconds jump rope

4 rounds

2a)Inverted rows with feet slightly elevated: x8

2b)Glute bridges: x12

2c)20 seconds jump rope

4 rounds

Plank variations

Bench Press

Heavy upper body day:

1)Military press: 4 sets of 4 with 85lbs, 1 set with 65lbs x8

2a)Bench press: 95x4-110x4-120x3-3-3(Need to do lighter weight warmup sets)

2b)Pullups: wide x6/6/ rope pullups x8/8

Tabata Finisher: Alternated kettlebell swings(25lbs) and dumbbell squat presses with 15lb dbs-20 seconds on, 10 second off, 8 rounds

Bodyweight Circuit

Today I thought I'd do something different just because I can't do my normal leg workout yet...after last leg workout my back was hurting, so I think I pushed it a little too much. Here's what I did:

1) 1 arm DB snatch: 35x5-40x5-40x5

2)Handstand pushups on pushup handles: 3-3-3/10(without handles)

3a) Inverted rows x10
3b)Pushups x10
3c)Bench jumps x15
(4 sets each)

Finished up with tire sled drags, forward and back, 5 times

Upper Body-A Whole Lotta Pullups!

1a)Flat DB chest press: 45x8-45x8
   Incline DB chest press:45x7-45x7

1b)Wide Pullups: 4-4-4

2a)DB standing overhead press:35x5-35x5-25x8-25x10(last set seated)

2b)Neutral grip pullups: 9-8-7-6-5-4-3-2-1

3a)Bodyweight parallel bar dips: 3x10

3b)Cable rope face pulls: 3x10

RKC plank hold: 3 sets

57 pullups in total??!!

Legs

1)Hang power snatch: 65x5/75x5/75x5

2)Front Squat: 95x6-105x6-105x6-95x6

3a)Bulgarian split squat: 25(1 plate)x8/25x8/0x12

3b)Upper body elevated hip thrust: 3x12


Finisher: 
10 toes to bar
15 KB swings(1/2 way)
25 double unders
4 rounds, forgot to time

Upper Body Heavy

1) Military Press: Warmup sets, then 3 sets of 4 with 85lbs/HSPUs-x5+3

2a) Bench Press: 95x5-110x5-120x3-120x3

2b)Pullups: Wide-x6/6/ Neutral-x8/8/ 5 wide+4 neutral

3)Ab rollouts: 4 sets of 12 w/ 20 double unders between sets

First Leg Workout in Weeks!

I took some time off of training legs for a while...so yesterday I decided to do a leg workout to see how I'd feel. It was my first time doing back squats in weeks, and boy was I sore the next day!! This was what I did Saturday:

1)Hang power cleans: 95x6/105x5/105x5

2)Back squats: 135x6/6/6  (Wow, I'm really weak from not squatting lately-boo. These felt pretty heavy.)

3a)Walking lunge with dumbbells in hands: 25lbs x8/8/8

3b)Single leg hip thrust with upper body elevated: 3 sets of 6 each leg

4a)Hanging leg raise: 4 sets of 10

4b)Standing calf raise machine: 4 sets of 12 with 120lbs

Finisher:
~5 minutes:
15 seconds battle ropes
8 burpees
5x