2012 Training

Sumo Deads & Upper Body

1)Sumo deadlifts: 135x5-155x5-175x5-195x3-205x1

2a)1 arm shoulder press: 30x5-35x5-35x5-30x7
2b)Wide grip pullups: 4 sets of 6

3)
Battle ropes x20
Jump squats x10
3x

DEC 24-29TH

MONDAY
1)Squats: 155x5-5-5

2a)Pullups wide grip 4x6
2b)1 arm DB shoulder press: 30x7-6-6-6

3)Ab wheel negative rollouts: 3x8

4)Kettlebell swings: 3x20 w/30lbs

WEDNESDAY
1)Trap bar deadlift: 155x5-175x5-175x5

2a)1 arm DB row: 50x8-8-8-8

2b)Pushups w/feet on bench: 8-8-8-8

3)Hanging leg raises: 3x10

4)Back extensions: 2x15

FRIDAY
1)Front loaded reverse barbell lunge: 85x6-6-6

2a)BB overhead press with fat gripz: 65x5-75x5-75x5-70x5-70x5
2b)Neutral grip weighted pullups: 4x5 w/15lbs

3)Single leg glute bridges foot elevated: 3x10


SATURDAY
Sled push sprints x10
Farmer's walks w/60lb kettlebells  x3

Deload

I've been training hard for the last 6 weeks, so this week I've decided to take do a deload. I'll be doing full body workouts, which I'm going to continue with for the rest of the year, doing a little less volume and heavier weights. Then I'm going to start a program of Jason Ferrugia's that I purchased a while back called "Uncaged".  I've not been following a structured plan for the past month or so, so I'm looking forward to it! :) Be back next week!

DEC 10-15 Training

MONDAY UPPER

1)Hang power snatch: 75lbs 3x5

2)Strict barbell press: 75x6-6-6/65x6

3a)Pullups wide grip: 5x5

3b)Bench press: 95x6-105x4-105x4-95x8

4a)Tbar row: 55x7/55x7/55x6+45x6(drop set)

4b)Lateral raises: 15x10-10

Abs

Finisher: 3 minutes as many rounds as possible- 5 pushups/10 crossovers
(Forgot how many rounds I got!)



WEDNESDAY LOWER

Lost the paper I wrote down my weights and reps on! But here's what exercises I did and what I can remember of weights:

1)Front squats: 115x6-6-6/ 95x10 or 12?

2)Trap bar deadlift(handles facing down): worked up to 175x6

3)Barbell glute bridge: worked up to 195x6

4a)Walking lunges: w/30lbs each hand -3 sets of 8

4b)Ab wheel rollouts: 2x8 negatives, 1x15 on knees

FINISHER:
6-5-4-3-2-1 Lunge jumps(each leg)
+ 20 double unders between sets
Time=4:51


FRIDAY UPPER

1)Handstand pushups: 4x6

2)Pullups: 30 rep goal, 30 second rest: 10-5-4-4-3-4

3)As many sets in 12 minutes:
1 arm DB row: 45lbs x6 (should've went heavier)
DB chest press: 40lbs x6
 = 8 sets

Finished up with a few sets of bicep curls,TRX triceps extensions, and abs :)

SATURDAY CONDITIONING:

6 rounds:
90lb sled push 30 yds
20 battle rope slams
60lb kb farmer's walks

50 swings for time w/35lbs-1:49
Single leg hip thrusts

Wed-Fri-Sat

Wed Dec 5

1)Squat:135x5/145x5/160x5/160x5

2)Conventional Deadlift: 155x5/175x5/175x5(have gotten weak on these since using the trap bar!)

3)Barbell hip thrust(upper elevated): 135x8-8-8-8

4)Calf raises: 3x20

5)Negative ab wheel rollouts: 3x8

FINISHER:
3 rounds-
30 double unders
20 walking lunges w/35lb plate overhead


Friday Dec 7

1)Handstand pushups: 5x5

2)L-Pullups: (Rest pause) 6-6-5-4-3-1 =25 reps

3)Dips: (Rest pause) 10-8-7-5 =30 reps

4a)DB incline chest press: 40x8-8-8-8

4b)Inverted rows: 4 sets of 12

5)DB bicep curls: 2x10/1x12

6)Abs: ball pikes 3x12, bench hip raises 2x15


Saturday Dec 8

Sled pushes 10x~30 yds, short rests

10->1
Squat jumps
Swings (35lbs)

Upper Body

1)Hang power snatch 80x3-3-3

2)Strict BB press: 75x6-5-5-5

3a)Bench press: 95x6-105x5-5-95x8 WEAK! :(

3b)Neutral pullups: 8-8-8

4)1 arm rows: 65x8-55x10-10

5)Lateral raises: Drop sets x2

6)Hanging leg raises 4x10

Finisher: battle ropes and pull-aparts

Conditioning & Other Stuff

1)Hang power clean practice

2)Heavy sled pushes x5 (worked up to 225lbs)

3)Light sled pushes + Farmer's walks w/60lbs each hand x5 rounds

4)Seated calf raises/Single leg glute bridges

5)Single leg back extensions 2x10

Bodyweight Upper Body Workout

1)Handstand pushups: 5x5

2)Pullups(overhand grip on bar): Rest pause(goal 25 reps), 30seconds rest: 10-5-4-3-3

3)Bar Dips:(Rest pause, goal 30 reps)10-8-6-6

4a)Pushups: x10
4b)Inverted Rows: x12 (4 sets)

5)Decline situps: 3 x15

Finisher:
5 minute burpee pullups, amap(as many as possible)
=30 reps

Leg Day!

1. Front squats:125x5/115x7/95x10

2. Conventional deadlifts:175x5/195x3

3. Barbell glute bridge: 155x8/175x6/6/6

4. Single leg reverse lunge from low step: 3 sets of 9 with 25lbs each hand

5. Calf raises: 4 sets of 12

Finisher:
5 minute amrap-
10 Goblet squats 30lbs
10 Swings 30lbs
5x

Negative ab wheel rollouts: 3 sets of 8

65lb 1 Arm Rows!

1. Snatch: worked up to 3 sets of 3 w/ 80lbs

2. Clean & Jerk practice: worked up to 115x3

3. Strict barbell press:  75x6-6-5

4a. Overhand grip pullups: 7-7-7

4b. DB incline chest press: 45x6-6-40x8

5. 1 arm DB row: 65x7(woohoo, first time with 65lbs!)-60x8-55x10

6. DB bicep curls: 3 sets of 10

7. Hanging leg raises: 3 sets of 10

Battle rope finisher-20 seconds on, 30-40 seconds rest, 5x

Upper Body & Conditioning

1 arm DB press: 30x6-6-5-5

Pullups(rest pause-goal was 25 reps): 8-6-5-4-2

TRX bicep curl/tricep extensions supersets: 2x10

Shoulder burnout circuit(lateral raises to front raises to upright rows): 8-12 reps each, 2x

Farmer's walks: 3 sets of 30 seconds w/ 60lb kettlebells

Sled sprints(45 added lbs) x10 ~30 yds

Day After Thanksgiving Leg Workout

I put all those extra carbs and calories from yesterday to use with a great leg workout today!

Box jumps: 3 sets of 8, 22"

Barbell glute bridge: 3 sets of 10 w/ 135-155-155 (hip flexors were sore today so I felt weak on these...and didn't like doing them first)

Bulgarian split squats: 3 sets of 8 with 25lb dumbbells

Squats: (Goal was 30 reps) 135x8-6-6-6-4 (almost always do squats first in my workouts, so this was tough!)

Single leg RDL: 2 sets of 10 with 20lbs in each hand

Seated calf raises: 3 sets of 15

Finished up with 3 rounds of: 30 seconds jump rope, 20 kettlebell swings w/25lb KB

Upper Body

Wednesday Nov 21

1. Clean and jerks: worked up to 1 rep with 130lbs

2a. BB strict press: 75x6-6-6/65x7

2b. Pullups: neutral grip x9/ wide grip x 6-6-6/ chinups x7

3. Bar dips: 10-10-8

4a. Inverted rows: 4 sets of 10

4b. Pushups: 4 sets of 10

5. DB bicep curls: 3 sets of 10

6. Ab wheel rollouts: 15-12-12

Legs on Monday, Why Not?

Trap bar deadlifts: 175x3-195x3-205x3

Barbell hip thrusts: 135 x 8-8-8-8

Reverse front loaded single leg lunges: 65x8-10-10

Smith machine calf raise: 3 sets of 15-20

~10 minutes of sprints- 15 seconds sprint, 45-60 second rest

Hanging leg raise: 4 sets of 8 (I really really hate these!)

CrossFit

FRIDAY NOV 16

 

Hero WOD "Holbrock ":

10 Rounds

(score is fastest and slowest round)

5 Thrusters (75lbs)

10 Pull-Up

100 M Sprint

Rest 1 Min

Fastest: 1:17
Slowest: 1:34

 

SATURDAY NOV 17

Sled pushes x12

Upper Body

Wednesday Nov 14

1)Handstand pushups: 3 sets of 5(these were hard because I was still sore from Monday!)

2)Kneeling 1 arm dumbbell press: 25x8/6/6/6

3a)Neutral grip pullups: x7/7/7

3b)DB incline chest press: 45x ....(I forgot!)

4)Lateral raise drop sets/"run the rack": 2 sets

5)EZ bar bicep curl: 3 sets of 8-10

6)Modified front lever practice

Finisher: 20 seconds battle rops, rest 40 seconds, 4x

Leg Day! Nov 13

1. Squats: 155x5/175x3/175x3/155x5/135x6
2. Trap bar deadlifts: 140x6/160x6/180x6
3. Barbell glute bridge: 155x6/175x6/185x6/185x6 (15 more lbs til I reach my goal!)
4. Front loaded single leg reverse lunges: 65x8/8/8
5a. Smith machine calf raises: 4 sets of 12-15
5b. Negative ab wheel rollouts: 3 sets of 8
Double unders just for fun: 30-25-20-15-10-5

Upper Body Monday Nov 12

I was so excited to get back to my upper/lower split today. I just enjoy it so much more!

1)Clean and jerks: worked up to 125lbs (bodyweight!) x 1 rep
2)Strict barbell press: 4x6 with 70lbs
3a)Wide grip pullups: 6-6-5-5
3b)Bar dips: 8-8-8
4a)Inverted rows: 10-10-8-8
4b)Pushups on handles: 10-10-10-8
5)Modified front lever holds

Saturday Sled Pushes + Other Stuff

1.Calf raises: 3 sets of 12-15
2.Pullups: 7-6-5-4-3-2-1 (neutral grip)
3.Light"ish" sled pushes, about 6x
4. Farmer's walks 2x30seconds with 60lb kettlebells each hand

Friday CrossFit WOD

Strength:

Back Squat 10-10-6-3-3:

75x10-115x10-145x6-165x3-185x3

WOD:
3 Rounds

-1 min AMRAP:

Front squats(75)

-1 min AMRAP:

Push Jerk (75)
Rest 1 min

- Then –

Finish with 800m run

Score=17 front squats, 13 push jerks
(lowest number of reps out of the 3 rounds)
 

Leg Day w/ Video

This week I did a push-pull-legs split again, but I don't feel like posting my upper workouts, so here's what I did for legs today:

1. 22" Box Jumps: 3x8
2. Squats: 175x5/155x6/145x8
3. BB glute bridge: 135x8/155x6/175x5/175x6
4. Front loaded revers lunge: 65x8/8/8
5a. Leg curls: 2 sets of 12
5b. Smith machine calf raise: 4 sets of 12-15
6. Ball pike 2x10/Leg raises 2x8




I'm not really liking the push/pull thing, so I don't know why I keep doing it. I much rather enjoy an upper/lower split. I just want to do whatever will help me build the most muscle!

Full Body Workouts

This week I just did some full body, lower intensity workouts. Next week I'll be back to a push-pull-legs split, which I think I will probably finish out the rest of the year with and then go back to Wendler 5-3-1 for a change of pace. My focus has been hypertrophy for now, while maintaining my strength.

Monday Oct 29

1a)Single leg front loaded reverse lunges 3x6-8
1b)DB overhead shoulder press 3x8

2a)Squats 3x6
2b) Seated cable row 3x10

3a)Barbell glute bridges 3x12
3b)Pushups 3x10

Abs, calves, monster walks

Wednesday Oct 31

1a)Walking overhead lunges 3x8-10
1b)Pullups 3x6

2a)DB chest press 3x8
2b)Single leg upper elevated hip thrusts 3x8

3a)Ab wheel 3x15
3b) 1 arm KB swing 2x12

4a)Back Extensions 3x10
4b)Seated calf raises 3x12-15
4c)Jump rope

Finished with 4 sets of 30 double unders


Friday Nov 2

1a) Handstand Pushups 3 x amap
1b)Goblet squats 3x15

2a)Barbell hip thrusts 3x15
2b)Pullups(wide) 4x5

3)Hanging leg raises: 2x8

Burpee pullups "finisher":
As many as possible in 5 minutes-27


Saturday Nov 3
Sled pushes

My "Cardio"

1a)Pullups 4x6(neutral)
1b)Hip thrusts 4x15 w/ 135lbs

2)Sled pushes working up to 180lbs, w/ tire flips thrown in between the last few sets




Then 3 rounds of:
15 swings
6 push presses
(35lbs)

Finished up with a few sets of seated calf raises and hanging leg raises for abs.

OCT 20-24 Push-Pull-Legs

SATURDAY OCT 20

5 sled pushes, working up to 180lbs, about 30 yards

Then a fun little "relay" with my husband: one of us pushed the sled 15 yards, then we switched and went back and forth like that, using 90 added lbs.

MONDAY OCT 22 PUSH

1)Bench press: 95x6/110x4/110x4/95x8 (weak because I haven't done these lately)
2)Push press: 85x8/8/8
3)1 arm press: 30x6/30x6/30x6/25x9
4)Pushups on handles
4a)Lateral raises: 3x10
4b)Pushdowns: 3x15
Seated calf raises, ball crunches

TUESDAY OCT 22 PULL

1)Hang Power cleans: 105x3/3/3
2)Pullups Neutral grip: 2-4-6-6-4-2
3)1 arm DB row: 60x8/55x10/50x12
4)Seated Cable Row: 75x12/75x10-8-7(rest pause)
5)DB bicep curls/pull aparts

WEDNESDAY OCT 23 LEGS

1)Squat jumps
2)Squats: 155x5/165x5/135x10
3)BB Glute Bridge: 135x10/155x8/175x6/175x6
4)Blug. Split Squat: 50x10/50x10(BB)/40x9(DB)
5a)RDLs
5b)Smith machine calf raise
Jump rope/ball pikes

CROSSFIT WOD

FRIDAY OCTOBER 19

 

WOD of the Week

Strength:

Push Press

2x 8 warm-up

8-6-4-2-4-6-8

(75-85-95-105-105-95-85)

WOD:

13 Min AMRAP

15 Pull-Ups

12 Box Jumps

120ft Bear Crawl shuffle

(forward, backward 2x)

Score= 4 rounds + 9 pullups

PULL-PUSH-LEGS

MONDAY OCT 15 PULL
1)Hang power snatch practice: 65x3/3/75x1/1/1 (+ 5 sets of 3 pullups between sets)
2)Trap bar deadlift: 155x3/175x3/200x3/175x7
3)Neutral pullups: 6-6-6 (as fast as possible)
4)1 arm row: Landmine-barbell+25x8/barbell+35x8/Dumbell-55x8/50x10
5a)Bicep curls: 3x12
5b)Ball pike: 3x12
6)Pullaparts x60

TUESDAY OCT 16 PUSH
1)Barbell push press: 95x6/105x5/Jerk-115x2/2/2
2)Handstand pushups: 5-4-3-2-1
3)DB 1 arm press w/ twist: 30x6/6/25x8/8
4)Incline DB chest press: 50x5/45x7/40x8/8
5a)Cable pressdown: 3 sets of 15
5b)DB lateral raise: 3 sets of 10
6)Pushups on handles: x35

WEDNESDAY OCT 17 LEGS
1)22" Box jump: 3 sets of 6
2)Squat: 135x5/155x5/165x5/135x9
3)Bulgarian squat: 40lb DB x9/9/0x20
4)Barbell glute bridge: 135x8/135x8/155x8/8
5a)Smith machine calf raise
5b)Leg curl 2 sets of 15
6)Ab wheel rollouts: 3 sets of 15
2 minutes of double unders, as many as possible=86

CROSSFIT & CONDITIONING

FRIDAY OCT 12 -CROSSFIT WOD:

18 minute amrap-
6 deadlifts
3 hang cleans
6 split jerks
9 lateral burpees
=9 rounds + 6 deads, 3 hang cleans, 75lbs

SATURDAY CONDITIONING:
1)Sled pushes + farmer walks w/ 60lb kettlebells each hand-5 rounds
2)Pullups(neutral grip): 1-2-3-4-5-1-2-3-4-5
3a)Calf raises(seated) 4x20 superset w/
3b)Hip thrusts: 4x15 w/95lbs
4)Bench leg raises, x3

PULL-PUSH-LEGS

MONDAY OCT 8 -PULL-
1)Power cleans 3x4 w/105lbs
2)Trap bar deadlift: 155x3/175x3/195x3/175x6/155x8
3)Pullups wide grip: *1 set to failure-13/5/5/5
4)1 arm rows: 55x8/50x10/45x10/40x12
5)Bicep curls
6)Pullaparts &abs
2 sets of 1 arm Farmer's walks

TUESDAY OCT 9-PUSH-
1)Handstand pushups:6-5-4-3
2)Push press: 85x5-95x5-100x5-95x6
3)1 arm DB press: 30x6-25x6-20x8
4)Incline Chest press:45x7-40x9-35x10-35x10
5a)Cable pushdowns: 3x15
5b)Db lateral raises: 3x10
6)As many pushups in 60 seconds: 23

WEDNESDAY OCT 10-LEGS-
1)Squat jumps 8-7-6-5
2)Squats: 135x3-155x3-165x3-155x6-135x8
3)Barbell glute bridge: 135x10-155x8-165x8-165x8
4)Split squat  w/ DBS: 25x9/9/ w/BB: 50x9
5a)Seated leg curl:2x15
5b)Smith machine calf raise: 5x12-15
6)Ab wheel rollouts: 3x12
Double unders and swings 3x

Saturday Conditioning Fun!

1)Box jumps~3 ft:  2x5

2)Sled pushes: 5 x~40yds, increasing weight each time

3)Circuit:
    12 KB swings 40lbs
    12 Lunge jumps
    Farmer's walks w/50lb kbs
    4 rounds

4)Seated calves/abs

I Love Leg Day

1)Squat jumps: 8-7-6-5

2)Squats: 155x4/165x4/165x4/155x6

3)Barbell hip thrusts:  135x8-155x8-165x8-165x8

4)Bulgarian split squat: W/40lb db at chest: x8/8/ 40lb barbell x8

5)Smith machine calf raise: 4 sets of 20
5b)Cable RDL: x12/12/12 Leg curl machine: x20

6)Ab wheel rollouts: 15-12-12-12

5 minutes jump rope

Upper Body Push+Abs

1) Barbell push press: 85x6-6-6-6
2)Handstand pushups: x5-6-6
2)Standing 1 arm db press: 30x7-30x6-25x9-25x9
3)Incline DB chest press: 40x8-8-8/35x10
4a)Cable pushdown: 3 sets of 15
4b)Standing DB lateral raise: 3 sets of 12
5)2 minutes of pushups, as many as possible: 35
6)Ball crunch/crossovers

I'm Back With some Back!

I'm doing a push/pull split this week...just to try it out again. I have decided that my main goal right now is building muscle. Strength is second to that, then fitness/conditioning, then fat loss! Right now I want to focus on building the physique that I want. Although while typing that I realize that might change next week when I'll decide I just want to be strong. Lol. But strength and muscle DO go hand in hand!

Here was today's pull workout:

Sunday 9/30
1)Hang power clean: 95x5-5-5
2)Trap bar deadlift: 155x6-175x6-17x6-165x6
3)Pullups: (overhand)6-6-6/(neutral)7-7
5)1 arm DB row: 55x7-50x9-45x10-45x10
6)StandingDB bicep curl: 20x10-15x10-15x10(short rests)
7)Band pull-aparts: 60 reps in 2 minutes

Deload Week

This week I've decided to taken a deload/active recovery week. I cut back on intensity and have just done a couple of very easy, full body workouts, mostly with bodyweight.
Be back next week!

September 17-22

MONDAY UPPER HYPERTROPHY

1)Handstand pushups: 10-8-6-4-2

2a)Landmine 1 arm row: Barbell+25 x10/35x10/35x10/1 arm DB row: 55x16
2b) DB shoulder press: 35x7/35x7/ standing: 30x7+3 push press/ 30x6+4 push press

3a)Neutral pullups: 8-7-7-5(chinup last set)
3b)Incline dumbbell chest press: 50x5-40x8-35x10

4a)Db lateral raise 12 reps
4b)DB bicep curl x10-12
4c)Cable pressdown x15
3 sets

 

WEDNESDAY LOWER BODY

1)Squat jumps: 3x8 (between warmup sets of deadlifts)
2)Trap bar deadlift: 135x5-155x5-175x5-185x5
3)Squat: 115x20
4)Barbell glute bridge: 135x12-12-12
5a)Walking lunges: 25x10-10-10
5b)Seated calf raise-20-20-20
5c)Ball ab pike: 12-12-12
5 minutes jump rope

FRIDAY CROSSFIT 

Strength:
Strict Press
55x6-65x6-75x6-80x6(+ 6 pullups between sets)

 

"Freddy’s Revenge"

5 rds:
5 Push Jerks (used 105 first 3 rounds, then 95 the last two)
10 Burpees
Time=7:39

1 minute rest, then:
200 meter Farmer Walk(40lb kettlebells)

SATURDAY LOWER BODY

(Had a cold and was up most of the night with a running nose, so this was just a somewhat "easy-ish" workout") 

1)High box jumps: 4x5

2)Bulgarian split squats: 2 sets of 10 with 40lb barbell

3)Front Squat: 3 sets of 10 with 95lbs
4a)Single leg hip thrusts: 3 sets of 8

4b)Smith machine calf raises: 4 sets of 16

5a)Barbell ab rollouts: 3 sets of 8
5b)Kettlebell swings:  4 sets of 10 with 44lbs



SEPT 9-16

SUNDAY UPPER BODY -High volume

1)Handstand pushups: 8-7-6-5
2)1 arm DB row: 60x7-55x10-50x12
3)Seated shoulder press(due to my back being extremely sore from CrossFit!): 30x10-10-8
4a)Neutral grip pullups: 7-7-7
4b)Incline DB chest press: 45x6-40x8-35x10-Pushups x12
5a)Seated lateral raise:12x10-10/ 10x10
5b)Seated InclineBench DB curl: 20x10-10-12
5c)Dips: 0x8-15x8/Cable pressdown x12

TUESDAY LOWER BODY

1)Squat jumps: 3x8
2)Squat: 135x3-155x3-165x3-135x8(back STILL sore from Friday, so these were tough)
3)Barbell glute bridge: 135x10-10-12
4a)Barbell walking lunge: 60x8-8-8
4b)Standing calf raise machine: 3 sets of 15
4c)Ab wheel rollouts: 3 sets of 12

WEDNESDAY UPPER-Heavy

1)1 arm DB snatch: 45x3-45x3/barbell: 75x3-75x3
2)Push jerk practice: 95x3-105x3-115x2/Push press 95x5
3a)Pullups wide grip: 7-7-6-6-6
3b)Bench press: 95x3-105x3-115x3-115x3-105x5
4)Pullaparts x 50
5)Farmer walk: 50lbs, 2 sets

FRIDAY CROSSFIT

 Strength:

Power Clean: 5-3-3-3
105x5
115x3
125x3
135x3
135x3-PR!

 WOD: "The Chief"

5 Rounds:

3Min AMRAP

1:00 Rest

3 Power Clean (95lbs)

6 Push-Ups

9 Air Squat
  

 

SUNDAY FUNDAY!

 

3 ft box jump: 5x5

 

4 rounds:

5 tire flips

Prowler push

12 kb swings 35lbs

20 battle rope slams

 

Hanging leg raises: 3 sets of 8

Sept 2-8

SUNDAY CONDITIONING

10 ball slams, 20lb
12 KB swings, 25lb
1 plate push
1 sprint
4x, ~15 minutes

Machine standing calf raises: 4 sets of 12-15
Ab wheel rollouts: 4 sets of 12

*Basically just wanted to do move my body and work off the soreness from Friday's CrossFit workout!

MONDAY UPPER HEAVY DAY

 

1)Handstand pushups: 3 sets of 5

 

2)Snatch practice(not heavy)

 

3)Push jerks: worked up to 115x 2-2-1-1

 

3a)Pullups: 8(neutral)/5-5-5(wide)/7(neutral)

3b)Bench press:105x3-115x3-115x3-105x5-95x5

 

4)Cable rope face pulls: 2 sets of 12

TUESDAY LOWER BODY

1)Box jumps 22": 3x8, squat jumps 1x6

2)Front squat(haven't done these in a while!): 125x3-125x3-115x5

3)Back Squat: 115x15

4)Barbell glute bridge: 135x10-10-10-8

5a)Dumbbell walking lunges: 25lbs(each hand) x9-9-9
5b)Seated calf raise: 15-20 reps
5c)Overhead kettlebell swing: 25lbs x16-16-16

5 minutes jump rope/double unders

1 set of light single arm Farmer's walks(35lbs in one hand), 2 sets

UPPER BODY HYPERTROPHY

1)Handstand pushups 2x5

2)DB push press: 35x7-7-7/1 set of kneeling 1 arm presses 25x9

3a)DB incline chest press: 40x8-40x8-35x9-30x12
3b)1 arm DB row: 60x6-55x8-45x10-45x10

3a)Dips: 10-10-10
3b)DB curls: 25x9-20x10-15x12
3c)Lateral raise:12 x10-10-10

4)Inverted rows: 2 sets of 10

FRIDAY CROSSFIT

Strength-
Every minute, on the minute:

Deadlift
1^st 3min- 5 DL -155lbs
2^nd 3min- 4 DL -175lbs
3^rd 3 min- 3 DL -175-185-175

WOD:
15-12-9-6
DeadLift (I used 125lbs elevated on plates...should've went even lighter, though)
Box Jump
Pull-Ups
TIME=9:52

AUGUST 27-SEPT 1

MONDAY UPPER

1)Plyo pushups: 2x5

2)Bench press: 95x3-110x3-120x3-115x3-105x6

3)Weighted neutral grip pullups: 0x5-25x4-3-3-3/ 0x10

4a)1 arm rows: 65x5-65x5-55x7-55x8
4b)Handstand pushups: x7-6-6-6

8 minutes of jump rope-1 minute on, 30 seconds off

TUESDAY LOWER
1a)Trap bar deadlift: 155x5-175x5-185x5-155x9
1b)Squat jumps: x8-8-8

2)Barbell glute bridge: 135x10-10-10(working on going slow and getting full hip extension)

3)Goblet squat: 50lbs x20

4a)Reverse lunge from deficit(single leg): 50lb barbell x8-8-8
4b)Leg raises: 12-10-10
4c)Single arm swings: 25x10-10-10(each side)

5a)Seated calf raise: 4 sets of 12-15(w/ a really puny weight)
5b)Plank variations

WEDNESDAY UPPER

1)Strict barbell press: 65x5-75x4-75x4-65x6-1 set of handstandpushups x6

2a)Pullups: 8(neutral)-7(overhand)-6(overhand)-9(underhand)
2b)DB incline chest press: 45x8-7-7-40x8

3a)DB push press: 30x9-10-10
3b)DB seated incline curl: 20x10-10-10

4a)Dips: 12-12
4b)Band pullaprts: 20-20-20

FRIDAY- CROSSFIT

WOD:
21-15-12-9
Back squat w/ 65lbs
Chest to bar pullups
Lunge jumps(each leg)
Time=13:43

Strength: power clean practice w/ 115lbs

Training August 20-25

MONDAY UPPER

1)Pullups(neutral grip): 8-8-8-8
2a)1 arm standing overhead press(palm facing out): 30x9-9-8-8
2b)Tbar row(neutral grip): 55x8-8-9
3a)Pushups on handles: 12-12-12-10
3b)Standing dumbbell curl: 20x10-10-10
Shoulder burnout:
4)Seated bentover lateral raise, right into seated upright lateral raises: 3 sets, 10 reps of each

WEDNESDAY LOWER

 

1)1 arm DB hang power snatch: 40x5-45x3-3-3

2a)Deadlifts(trap bar): 155x3-175x3-185x4-155x8

2b)Squat jumps: 3 sets of 8 between warmup sets of deadlifts

3)Barbell glute bridge: 135x10-155x8-8-10

4a)Barbell walking lunges: 60x8-8-8

4b)Kettlebell swings: 25x15-15-15

4c)Ab wheel rollouts: x12-12-12

*2 minutes max double unders: 102*
 

 

FRIDAY-CROSSFIT!

 

Strength:
Every minute on the minute:

Strict Press 3x6 Reps- 65lbs
2 Minute Rest
Push Press 3x3 Reps-85lbs
2 Minute Rest
Push Jerk 3x2 Reps-1 x 105, 2 x 115lbs
2 Minute Rest

WOD:
7 min
1 Sprint
7 Burpees
9 Goblet Squats (35lb KB) =3 rounds, 7 burpees, 1 squat

 

SATURDAY LOWER + PULLUPS

 

1)Snatch practice

2)Hip thrusts(upper elevated): 135x8-8-10

3)Squats: 135x5-155x5-155x5-135x8(+2 more w/a rest pause)

4a)Overhand grip pullups:5-5-4-4-3-3-2-2-1

4b)Ball pike:10-10-10-10/Stir the pot ball plank: 20 seconds, 3 sets

5a)Smith machine calf raise: 135x20-12(+5RP)-12(+5RP)

5b)Farmer's walks: 50lb dumbbells, ~25-30 seconds fast walk, 3 sets





Training August 13-19

MONDAY UPPER

1)Bench Press: 105x4-115x3-115x3-105x5

2)Chinups: 8-7-7-7 (I hate chinups!)

3a)DB push press, palms in: 35x7-7-7, then 2 sets of handstand pushups x4

3b)Tbar row, neutral grip: 55x7-55x7-45x10

4a)Dips: 4 sets of 10

4b)Standing dumbbell curl: 20x10-10-9-15x10


TUESDAY LOWER-GLUTE/HAM FOCUS

Trying out a new program this week, and I really didn't like this workout. Can't find an exercise that I like for hamstrings! I hate machine curls, don't have a glute ham raise machine, and I'm afraid to add in RDLs again since those are what I first started feeling the hamstring pain on a while back.

1)Trap bar deadlift: 155x5-165x5-175x5(these felt great today!! Heaviest I've gone in a while, woohoo!!)

2)Box jumps: 5x5

3)Single leg bench hip thrust: 2 sets of 8 with feet up on a bench/2 sets of 10 with feet on ground

4)1 leg RDL: experimented with landmine RDLs and then holding a barbell w/ 2 hands-didn't like either of them!!

5a)KB swings: 3 sets of 15, 1/2 way
5b)Double unders  3 sets of 20

Finished with 4 sets of plate pushes on the carpet with a 45lb plate-those were tough and a quad burner!

WED UPPER

1a)Weighted overhand grip pullups: 15lbs x5-5-5-5-4

1b)Clapping pushups: 5 sets of 5

2a)Handstand pushups: 6-6-6

2b)Ball slams: 20lbs, 4 sets of 10

3a)Band pull aparts: 4 sets of 20

3b)DB chest press: 50x5-45x6-45x6(last 2 sets incline)/ Pushups w/feet elevated x10

4)Hanging leg raises: 3 sets of  8 (abs were still sore from ab wheel rollouts Sunday!)

FRIDAY- CROSSFIT!

Back squat- 4 sets of 3, working up to 3 RM:

145x3-155x3-165x5-175x3(not my best, but the heaviest I've gone in about 5 months!)

WOD:

10 minutes-

3 front squats w/95lbs

9 Bar facing burpees(jumping over the bar)

I was able to get 8 rounds!

SUNDAY -CONDITIONING-

It was so beautiful outside in KY so I skipped the gym and took my conditioning outside for some hill sprints!

Hill sprints x10
10-12 second sprint with around a minute recovery

Squats

Heaviest weight I've squatted since my back and hip issue. Workin' my way back up! My next goal is to get up to a 215lb squat!

Training August 6-12

MONDAY -UPPER-
1)Push press: 75x5-85x5-95x5-95x5-85x8(Felt heavy today!)

2a)Pullups(wide grip)-x8-7-7-6

2b)DB chest press: 50x7-6-6-40x10

3)1 arm row: 60x8-7-7-50x10

4)Face pulls: 2x12

5)Pushups x40

Finished with a few hill sprints up my in-law's driveway!

WEDNESDAY -LOWER-
1)Box jumps x10-10/Squat jumps x8-8

2)Squats: 135x3-155x3-165x3-155x5-135x8

3)Single leg glute bridge: 3 sets of 10 each leg/ 1 set of hip thrusts x30

4)Bulgarian split squat: (40lb db held at chest) x8-8

5)Reverse lunge alternating: 30lbs in each hand x8

6)Knees to elbows: 3 sets of 10

THURSDAY -UPPER-
1)Overhand grip pullups: 9-8-7-6-5

2)1 arm standing DB Arnold press: 30lbs x8-6-6-5

3a)Inverted row: overhand grip x8-8/underhand x12-12

3b)DB chest press: 40x10-9-9-9

Complex:
3 rounds, 6 reps each
DB power clean(meant to do a press but forgot!)
DB bentover row
DB pushup
Burpees

SUNDAY -RANDOM-

1)Hang power snatch: worked up to 3 sets of 3 with 80lbs

2)Barbell glute bridge: 4 sets of 12 with 135lbs

4 rounds:
16 lunge jumps
20 rope slams
12 ab wheel rollouts

Deload

Wow, I am STILL sore from Mary!  I figured I'd do a deload this week and just do some light weights, so I won't be tracking workouts this week. Next week I'll be visiting the in-laws in New York, but I'll be able to keep up with training since they have a weight room! I'll be posting from there, and I'm sure I'll be doing lots of heavy training since I'll be on carb overload! ;)

JUMP!

Today I just did an easy workout at home of jump rope and core stuff. I am still incredibly sore from "Mary", so I'm hoping this workout will help the soreness go away!

*Did my gluteus medius exercises, 1 set of bird-dog, and 2 sets of bodyweight glute bridges to warmup*

12 minutes of:
30 seconds jump rope, different variations
30 seconds core exercises(started with plank crossovers, then did some V-ups with medicine ball overhead)

Mary

CrossFit WOD "Mary":

20 minute amrap-

5 handstand pushups

10 alternating pistols

15 pullups

My score=

7 rounds + 5 handstand pushups, 10 pistols, 10 pullups


The aftermath:

All I can say is that was one of the hardest workouts for me. And I realized that I absolutely despise pistols.

Yay For Leg Day!

Warmup & abductor exercises: band resisted clams, hip raises, monster walks

1)Box jump ~24": 4 sets of 6

2)Back Squats: 135x8-7-7 (decided to stay lighter on these today)

3)Barbell glute bridges: 115x8-135x10-10-10(yay! First time with 135!)

4)1 set each of : super HIGH bench step ups x10, lower bench step up from side 20lbs x10, single leg reverse lunge from deficit with 20lbs x10

5a)Seated calf raise: 4 sets of 15
5b)Situps: 2 sets of 15/ Lying leg/hip raise on bench: 2 sets of 15

Meathead Pull Day

Not sure if I'm liking this push/pull thing. I was still so sore from yesterday's workout! Just trying to find a way to work a CrossFit workout in on Fridays...but I don't think this split will last.

1)Neutral grip pullups:0x6-0x6-20x5-5-5

2)1 arm DB row: 60-x7-7/45x12/55x16(Kroc rows)

3)Underhand inverted row: x10-8/ chinups x6

4)DB bicep curl: seated w/palms up 20x8/ seated with palms in x10/ standing w/twist x10

5 minutes of easy jump rope, different styles, rest as needed

Meathead Workout:Push Day

This week I'm switching it up and doing a push/pull/legs split.

Here was today's push workout:

1)Bench press: 115x3/115x3/105x6/95x8

2)DB incline press: 50x6(had spot)/45x7/40x9/40x9

3)1 arm DB standing overhead press: 30x6-6-6-25x8 or 9?

4a)DB standing lateral raise: 15x8-10-10
4b)Cable pressdown w/V bar: 3 sets of 10

5) Ab wheel rollouts: 3 sets of 12

6)L-sit hold on hands: 3 sets of 15 seconds

*Did a few sets of single leg glute bridges

Tabata style finisher:

Double unders
Overhead swings
Double unders
Overhead swings
Double unders
Burpees
Double unders
Burpees
1x

30 minute Upper Body

1) Handstand pushups: 8-6-4-2-6-8 (rest as needed)

2a)Incline DB chest press: 40x7-7-7(incline is so much harder for me)/ 1 set pushups on handles w/feet elevated x10

2b)Wide grip pullups: 7-7-6/ 1 set neutral x9

3a)Inverted row w/feet up, overhead grip: x6-6-6+4 more w/feet on floor last set

3b)Bar dips: 10-10-10

Work That Booty!

Warmup + gluteus medius exercises(hip raises, clams, monster walks)

1)Hang power snatch: worked up to a couple sets of 75x5

2)Front squat: 95x8-115x6-115x6/ Back squat: 115x12

3)Barbell glute bridge: 95x12-10-10

4a)Walking lunge: 20x12-12-12
4b)Ball pike/tuck: 10 pikes+5 knee tucks, 3x

5a)Ball crunch x15
5b)Feet elevated crossovers x8 each side, 3x

Finished with 1 set each of: left arm swing x10, right arm swing x10, 2 arm swing x10

Upper + Tabatas

1)1 arm Arnold press: 25x8-30x6-6-6-25x8

2)Pullups w/ neutral grip: 10-8-6-4-2

3a)DB chest press: 45x9-8-8/35x12
3b)Cable face pull: 4 sets of 12

4)Ab wheel rollouts: 8 negatives + 4 on knees, 3 sets

Finisher:
Tabata-
Burpee deadlift high pulls, 25lb kb
KB swings-1/2 swings first round, overhead 2nd round, 25lb kb
Burpee deadlift high pulls
Mtn climbers
2x

Full Body

1)Deadlift: trap bar-155x6 x3 sets / sumo-135x8

Chinups x8

2a)Pushups on handles: x10 x3 sets

2b)1 arm DB row: 55x7/55x7/50x9

Chinups x8

3)1 leg reverse lunge from step: 20x10 x3 sets

4)Leg raises on bench: 15-12-10

5)Decline situps: 12lb x8-8-8

6)Stir the pot plank: 2x20 seconds

12 minute walk outside

CrossFit WOD

20 chest to bar pullups

3 rounds:
75lbs
5 snatches
5 clean and jerks
5 thrusters

20 chest to bar pullups

I can squat!

This was my first time really pushing it and going relatively heavy in a few months. I did 160lbs for 5 reps. It was hard, but felt good! Now my problem is going to be not going too heavy too fast, so I don't think I'll be going any heavier than this for a few weeks at least.

Clean & Jerks, Squats, Box Jumps

1)Hang power clean: 1-3 reps, worked up to 125lbs, also mixed in with some jerks up to 120lbs

2)Squat: 115x5-135x5-160x5-135x8

3)Barbell hip thrust:95x8-8-8/0x12

4)Back extension: 2x12

5a)Box jumps 22"
5b)Ball pike x10
4x (someone kept talking to me between sets so I could keep my rests as short as I wanted!)

Upper Body + Finisher

1)Pullups: neutral: x6/ wide:x5-5-5/ neutral w/ weight:20x5-5/ neutral:x10/  5 muscle ups

2)Bench press: warmup sets then 105x5-115x5-115x5-95x12

3a) 1 arm dumbbell standing overhead press: 30x9-9-8-8

4b)Inverted row (palms down): 8-8-8/12 (palms up)

Finisher:

20 overhead swings w/25lb kb
8 ab wheel rollouts(negatives-go as far out on toes, then drop to knees to pull back up)
3x

10 sumo deadlift high pull burpees w/25lb kb
Plank variations(2 sets plank arm reaches, 2 sets plank pushups)
4x

Sprints, Farmer's Walks, Battle Ropes

Today was just a conditioning workout.

I did 5 rounds:

15-20 second incline sprint on treadmill
45lb Farmer's Walk
15-20 seconds battle ropes

Deadlift Day :)

1)Hang power snatch: sets of 5, working up to a few sets with 75lbs

2)Trap bar deadlift: 135x5-155x5-165x5/ Sumo deadlift practice: 2 sets of 5 with 135lbs

3)Reverse lunge from step: 25lb(held plate at chest)x8 each side, 2 sets/1 set of 12 with no weight

4)Ab wheel rollouts: 2x8/ Stir the pot plank: 2x25 seconds

5)50 swing for time(using 35lb dumbbell)=1:54


Sumo deadlift practice. I was NOT going heavy, just getting a feel for the form.

Another Quick Upper Workout

1)Military press: 65x5-75x5-75x5-65x8-55x8(I don't know why, but these were so hard for me today)

2a)Handstand pushups: 3 sets of 5(these were also very hard, I guess from all the presses before!)

2b)1 arm DB row: 50x8-55x8-55x8

3a)Bar dips: 10(held db between legs)x8-8-8

3b)Neutral grip pullups(coming up as far as I could-almost chest to bar): 4 sets of 6

4)50 pushups(used pushup handles-chest all the way past the handles)for time
    Time=4:11

Lotsa Lunges

1) Hang power cleans and squat cleans: worked up to a few sets of 115 for 2-3 reps

2) Squats: 115x5-135x5-155x5-135x6-115x8

3)Barbell glute bridge: 60lbs 3x10(working on not going too heavy on these and really getting a good contraction in my glutes! I'm on my way to 225 :-) )

4)100 walking lunges(meant to time these but forgot!)

5)100 double unders for time(=2:30ish) Stupid shoes I had on kept making me mess up!

6) Ab wheel rollouts: 3x12

Upper Body

1)Muscle ups: 4x3

2)Wide pullups: 5-6-6

3)Bench Press: 95x5-105x5-115x5-95x12(helps to have my husband push me to get those last few reps!)

4a)Overhead standing dumbbell press: 30x8-30x7-30x7/Seated-25x12

4b) Inverted rows: underhand x12/10/ overhand x10/10

Finisher: 5 min amap-
Burpees to pushup to renegade row to squat clean to press(=1 rep!)
*20 reps w/20lb dumbbells*

Oops! Was in a hurry to get the last 5and forgot to do the row on the second to last rep!

Lower Body

1)Hang power snatch practice

2)Trap bar deadlift: warmup sets then, 135x8-155x6-155x6(yay! So happy I can deadlift again!!)

3)Goblet squat: 1 set of 20 w/ 40lb dumbbell

4)Single leg squats to bench: 3x8

5)Hip thrusts upper elevated: 2x12, no weight

6)Farmer's walks: 50lb dumbbells, 3 sets

Hanging leg raise 2x10/ plank

Quick Upper Body

Quick upper body workout-this workout only took me about 30 minutes! I felt like I did a lot and was surprised how fast I finished! Now tell me you don't have time for the gym??

1)Handstand pushups 2x5

2a)Neutral pullups x 6-4-2-4-6
2b)Handstand pushups x 6-4-2-4-6 (I like doing these odd rep things!)

3)DB chest press: 45x6-6-6-6 w/ 45 second rest

4)Tbar row: 55x8/1 arm DB row: 55x8-55x8

5)Bar dips: 3x10

6) 1 set of pullups: 5 wide grip-5 second rest-4 neutral grip-5 seconds rest-2 chinups(these are the hardest for me! I hate chinups!)

Tabata: 1/2 burpees/double unders

Cleans, Squats, Glute Bridges

1) Hang power clean/squat clean practice, worked up to a few sets with 115lbs

2) Squats: worked up to 3 sets of 6 with 135lbs(hate that that weight feels so heavy, ugghh!!)

3)Glute bridge: 3 sets of 10 w/45lbs

4)Ab wheel rollouts: 3 x10-12


5) Stir the pot plank: 2 sets x20 seconds

Kettlebell swings: 10 on the minute, for 6 minutes, 25lbs

Upper Body Fun!

Today's workout was fun! I didn't have any "plan" to follow, and I got to work out with my husband! :)

Here's what I did:

1)Muscle ups on the bar: 6 sets of 2

2)Wide grip pullups: 1 set of 10

3)Bench press: warmup sets, then 110x4-110x4-105x6-95x11

4a)Overhead dumbbell press: 30x6-25x7-25x8-25x8

4b)Inverted row w/palms up: 12-10-10

Finisher: 1 pushup/1 pullup (neutral grips)
               2 pushups/2 pullups
               3 pushups/3 pullups
               4 pushups/4 pullups
               5 pushups/5 pullups.....then back down to 1!
               Time=4:20

Saturday Morning Conditioning Workout

Deadlifts & Double Unders

Glute exercises/warmup

1)Handstand pushups: 3 sets of 5 with 30 second rest

2a)1 arm DB row: 40x8-50x8-50x8-45x20

2b)DB chest press: 40x8-8-8/ pushups x15

3)Trap bar deadlifts: warmup sets, then 2 sets of 6 with 135lbs

4)Hang power cleans: 2 cleans + 1 push press, worked up to 105lbs for 3-5 sets(didn't keep track)

5)100 double unders for time: 2:40 (I actually lost count and think I did more!)

Full Body+Kettlebell Finisher

Gluteus medius exercises & warmup

1)Snatch practice: squat snatches, power snatches, overhead squats

2)Back squats: worked up to a set of 6 reps with 135(wanted to do more, but I have to ease my way back into training legs!)

3a)Feet elevated pushups 4x10-12

3b)Wide grip pullups 4x6

Finisher:
On the minute, for 5 minutes:
8 overhead kb swings(25lb)
6 kb deadlift burpees
4 thrusters w/kb
5 rounds

Presses and Rows

Doing some Crossfit style workouts this week, just to have a mental break from planning workouts!

1)Overhead strict press: 55x6-65x6-75x6

2)Pendlay row(first time doing these!): 75x10-85x10-95x10

10 min amrap(as many rounds as possible):

5 Goblet squats 30lb dumbbell
5 push press each arm 30lbs
5 situps

-9 rounds-

Saturday Sprints & Strongman

Warmup: jump rope, lunges, hip mobility, gluteus medius exercises

1)Box jumps: 3x8 22"

2)Snatch practice: hang squat snatch, hang power snatch, worked up to 85lbs

3)Battle ropes: 20 seconds on, ~40 seconds off, 6x

4a)Sprints: 6% incline, 20 seconds, 10.5 mph (not going full sprint just yet)

4b)Farmer's walks: 40lbs

Snatch Practice 85lbs

I've been obsessed with snatches for the past few months. I just love doing them! I do them twice a week and they have gotten a little easier over time. Still working on my form, but getting stronger! I really love Olympic lifts, and I feel that they have added a lot of mass to my traps and upper back.

LEGS!

My split for the next couple months(I hope!) is going to be upper-lower-upper-conditioning. My back and hip are feeling better, but I'm going to continue going to the chiro. He's working on relaxing my left hip flexor, which is really tight and probably causing the back pain.

I'm going to try to add in one leg day a week and see how I feel. I'm also working on strengthening my gluteus medius and stretching on off days.

My newest goal is to get a big ol' booty! I've always wanted a big butt. So the focus of my leg training is not going to be so much on maximal strength, but on higher reps(6-10). I'm working right now on learning how to really contract my glutes by doing some bodyweight glute bridges and bird-dogs in addition to my gluteus medius rehab exercises.

Anway, here's what I did today:

1)Trap bar deadlift: 135x6-6-6 (First time deadlifting in months! Felt pretty good!)

2)Hang power snatch: 65x3-75x3-85x3-85x1

3)Front squats: 95x6-95x6(Didn't want to push it with these, just wanted to see how they felt)

4)Side reverse lunge from step: 25x8-0x10(working on doing more lateral exercises)

5)Smith machine calf raises: 3x15-20

6)Kettlebell swings: 25lbs, 3x20 (wish the gym had a heavier kettlebell!)

Upper Body

1) Push presses: warmup sets, then-95x4-105x4-105x4-95x8

2a)Bench Press: 95x6-100x6-105x6-Pushups w/feet up x10

2b)Wide pullups: x5-5-5/neutral grip x10

3)1 arm rows: 55x7-55x7-Kroc rows-45x20

4)Abs:decline situps 2x15/Ball pikes 2x8-10

Double under and handstand practice

Conditioning

1)Barbell hang power snatch practice: 65x3-75x3-85x1-85x1-85x1

2)1 arm DB power snatch from ground: 45x6-45x6

3)Treadmill sprints: 15-20 seconds, 1 minute rest, 5x

4)Battle ropes: 15 seconds, 30-45 seconds rest, 5x

5) Tire sled drag backwards: 15 seconds, 20-30 seconds rest, 5x

This was a fun and different workout!

Upper Body

1) Bench Press: warmup sets, then 105x5-110x5-120x3-95x8

2a)Parallel bar dips: x10-12-12

2b) Weighted neutral grip pullups: 20x5-35x4-35x3-0x8

3) Cable face pulls w/rope: 4x12

5)Plank variations

Full Body

Went to the chiropractor yesterday and am excited to get on track towards relieving this back pain! The plan is to stretch, go the chiro, and strengthen my gluteus medius.

1)Barbell hang power snatch: 65x3-75x3-85x2-85x1-85x1

2) Alternating reverse lunges w/dumbbells: 3 sets of 8-10

3a) 1 arm db row: 3 sets of 8 w/50lbs

3b) Glute bridge w/barbell: 3 sets of 12-15 w/45lbs

4a) DB chest press: 3 sets of 10 w/45lbs

4b) Inverted row: 2 sets of 8, 1 set of chinups x10

Finished with pushups and plank variations, jumping rope ~40 seconds between sets

Full Body + Burpee Finisher

Still can't train legs heavy, and this week I'm going to try not to do any really heavy lifting even with upper body. I'm going to try out doing a full body workout 2-3x a week, with 1-2 conditioning workouts. Hip is still not 100% and my back pain is still there. I'm going to the chiropractor tomorrow.

Here's what I did today:

1)Front Squats: 3 sets of 5 with 95lbs

2) Reverse lunges off low step: 2x10(no weight)

3a)Wide grip pullups: 4x6

3b)Barbell military press: 3x6 w/65lbs

4a)Calf raise: 3x12-15

4b)Ab wheel rollouts: 3x12

Finisher:
50 burpees for time, competed against my husband!
My time=3:32

Squats + Conditioning

1)Snatches: a few light sets with 65lbs

2)Back squats:worked up to 135x5 for 3 sets

3a)Dynamic pushups(jumping legs in and out) x10

3b)1 arm overhead walking lunges: 25lb x8 each side

3c)Kettlebell overhead swings: 25lbs x15

4 rounds

Upper Body Push

1)Handstand pushups on handles: 4-3-7(last set not on handles)

2)1 arm standing dumbbell overhead press: 30x6-6-5/25x8

3)DB chest press: 50x7-45x8-45x6+pushups x8

4) Dips:15x6-10x8-0x10

5)Side/front raises, upright rows w/ light weights just to burnout the shoulders

Finisher: 45lb Farmer's walks, 25lbs kettlebell swings x20, 3 rounds

Upper Pull

Squat jumps 3x6

1)Barbell hang snatch: 75x3-80x3-80x3-80x3

2)Weighted neutral grip pullups: 0x5-20x3-35x3-40x3-40x3-0x8

3)Tbar row-1 sets of  8/ Seated cable row: 2 sets of 10

4a)Cable face pulls: 3 sets of 12

4b)Dumbbell bicep curls: 3 sets of 10-15

Ab rollouts 3x12
Exercise ball pikes: 3 sets of 8-10

Heavy Upper

1)Military press: warmup sets, then 4 sets of 3 with 85lbs, a couple sets of handstand pushups after that

2a)Bench press: warmup sets, then-115x3-115x3-115x3-125x2

2b)Wide grip pullups: 7-6-5-4-3-2-1

3)Calf raises/plank variations

Finisher:
Tabata-double unders and mountain climbers, alternated

Full Body

My back was acting up during this workout. Probably should have taken it a little easier with squats, or not have done as many sets!

1)Barbell hang power snatch: 75x5-75x5

2)Barbell box squat: 95x5-115x5-125x5-135x5/No box: 135x5/135x5

3)Weighted neutral grip pullups: 20x4-25x3-35x3-35x3-35x3

4a)DB chest press: 45x10-8-8-8

4b)1 arm rows: 2 sets on cables, 1 set w/ dumbbell

Finisher:
Burpee pyramid-10-9-8...down to 1
After each set of burpees I did a 100 meter sprint on the treadmill for the first 5 sets, then 15 seconds of jump rope between the last 5 sets.

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

Upper

I just got back from vacation in Florida. I got a couple of full body workouts in while I was there with what I was limited to at the hotel, but now it's back to my training plan! Today I did an upper body workout:

1)Dumbbell chest press:
45x8-8-8-6

2)1 arm row:
60x6-6-6/55x10

3a)DB shoulder press:
30x8/1 arm-30x6-6/ HSPUs-x6-6

3b)Pullups:
Wide-x6/x6/ neutral x7/chinup x7-7

Jump rope: 45 seconds at a time, 5x

Upper Body

1)Bench Press:
105x5/ 4 sets of 3 with 115lbs

2)Barbell Hang Snatches:
A LOT! Worked on my form with my husband watching

3a)Standing Arnold Press:
30x6/30x6/30x5/25x8

3b)Neutral pullups:
25x4/4/4   Wide grip: 5-4-3-2-1 reps

4a) Tbar row:
3 sets of 6-8

4b) Calf raises:
3 sets of 15

Farmer's walks around gym:
3 sets with 45lb dumbbells. I was completely worn out by this time. For some reason, my energy faded fast during this workout.

Upper Body + Complex

1)Strict barbell press:
4 sets of 3 with 85lbs, last set dropped weight to 65lbs and did 5 more reps

2a)DB incline chest press:
45x7-8-8 /Pushups with feet elevated x12

2b)Neutral pullups:
7-7-6-6(last set overhand, narrow grip)

3a)Dips:
12-10-11

3b)Inverted row with palms up:
3 sets of 12

Finisher Complex w/ 25lb kettlebell:
8 reps of each-
Kettlebell swings (overhead)
Goblet squat
1 arm press
Reverse lunge alternating legs
4x=8:07

Upper Body Pull + Crazy Finisher

1)Snatch practice:
Barbell: 75x3-3-3/ 1 arm DB snatch: 40lbs x5-5

2)1 arm DB row:
50x6/60x6/60x6/50x15(Kroc rows)

3)Neutral grip pullups:
7-7-5-5+2

4)Cable Face Pulls:
4 sets of 10

5a)DB standing alternating hammer curl:
25x10-8-8

5b)Ab wheel rollouts:
3 sets of 12

Finisher:
Burpee pullups:
6-5-4-3-2-1-2-3-4-5-6 (reps)
On reps 6-1 I did 15 mountain climbers on each leg between sets of burpee pullups, then on reps 2-6, I did 20 seconds of jump rope between sets of burpee pullups. Took about 10 minutes to complete. It was tough, but kind of fun!!

Upper Body Push

1)Handstand pushups/muscle ups

2)Bench Press:
95x5/105x5/110x5/110x5

3)DB standing Arnold press:
25x8/35x6/35x6/35x5


4a)Cable rope pressdown:
3 sets of 10


4b)Dumbbell standing lateral raise:
3 sets of 10

Light Leg Day

I did a light leg workout yesterday to see how it would feel on my hip/butt...and it did seem to aggravate it. So I will probably have to take it easy on legs, or take some more time off from training them. :(

Here's what I did:

Barbell snatch: 75x5-5-5

Front Squat: warmup + 95x6/105x6/105x6

Trap Bar Deadlift: 135x6 x3 sets superset w/

Walking lunge with barbell: 40x8 x3 sets

Hanging leg raises/calf raises

Finisher: 4 sets of battle ropes, 15 seconds

Upper Body

1)Push Press:
110lbs x3/3/3

2)Strict Press:
75lbs x 5/5/5

3)Wide grip pullups
6-5-4-3-2-1

4a)DB bench press:
50x7/50x6/45x10

4b)Wide T-bar row:
50x8/50x8/narrow grip-50x8

5a)Dips:
15x7/15x7/0x8

5b)Seated dumbbell bicep curl:
20x8/20x8/15x12

Finisher:
5 minutes double under amap(as many as possible,rest as needed)=150

Squats + Upper Pull

1)Barbell snatch: 65x5/75x5/75x5

2)Box Squats: 115x8/135x8/135x8/No box-155x5(felt super heavy after not squatting for a couple weeks!!)

3)1 arm db row: 45x8/55x8/60x6/55x12

4)Weighted neutral grip pullups:25x5/20x6/15x4+2without weight/0x7(chinup)

5a)EZ bar bicep curl: 3 sets of 8

5b)Standing calf raise machine: 3 sets of 15 w/120lbs

Finisher:
12 min amrap-
12 Goblet squats w/25lb
12 Kettlebell swings w/25lb(overhead)
10 Exercise ball pikes
5 rounds

Push Presses

110lbs for 3 reps. For some reason my form felt really crappy today! Haven't been doing much of these lately, so maybe that's why.

Push

1)Push Press (+ a clean with  the first rep):
Warmup sets, then 95x3/105x3/110x3/110x3/110x3- These felt ugly and weak.

2)Incline dumbbell chest press:
50x6/45x7/45x7/45x7

3a)Cable rope pushdowns:
3 sets of 10

3b)Dumbbell standing lateral raise:
3 sets of 10

Pull Day + Farmer's Walks

1)Wide grip pullups:
3 sets of 6/ Neutral grip-2 sets of 5

2)Wide grip Tbar row:
3 sets of 8 with 50lbs

3) Cable face pulls:
3 sets of 10

4) Underhand inverted row with feet elevated:
2 sets of 8

5a)Seated incline dumbbell curls:
20x10/20x8/20x8

5b)Seated calf raise machine:
3 sets of 15

6) 1 arm DB snatches:
3 sets of 5

Finisher:
Farmers walks around the gym with 45lb dumbbells in each hand, 5 sets with 1 minute rest between. These were tough!

Plank variations, 3 sets

Push Day

1)Bench Press:
Warmups sets, then 95x6/100x6/105x5/110x5

2)Seated dumbbell overhead press:
30x8/35x8/Handstand pushups-2 sets of 6

3a)Dips:
0x10/15x7/15x7

3b)Roman chair leg raises:
3 sets of 12

Finisher:

5 minutes, as many rounds as possible:
5 pushups on handles
15 mountain climbers each leg
20 double unders
4 rounds

Upper Body Pull

1) 1 arm DB row:
40x10/50x8/55x6/55x7

2) Weighted neutral grip pullups:
20x6/20x6/20x4/ Rope pullups-0x6/0x6

3)Cable row:
 90x8-8-8

4a)EZ bar curl/cable curl
2 sets of 10 each

4b)Single leg calf raise

Finisher:
30 seconds jump rope/ mixed with double unders
15 seconds battle ropes
8 ab wheel rollouts
5x

Handstand Pushups

Upper Body Push Workout

1. Barbell Push Press:
Warmup sets, then 85x6-95x4-4-4

2. Dumbbell incline chest press:
50x6-45x6-6

3. Feet elevated close grip pushups:
2 sets of 10

4a. Cable tricep pushdown
3 sets of 10

4b. Dumbbell lateral raises
3 sets of 8, last set "run the rack"

Lower Body Circuit

Hip is still bothering me a little, so I did a very light workout today just to do something. Not being able to squat or deadlift is driving me crazy, and I HATE it!

1 arm dumbbell snatch: 3 sets of 5
Barbell snatch: 2 sets of 5

Single leg squats to bench: 2 sets of 6

Circuit 1:
Leg press x15 reps
Standing calf raise x15
Jump rope 30 seconds
4x

Circuit 2:
Overhead walking lunges x16
Bench Hopovers x16
Leg raises x10
3x

I'm Back!

After a light week last week and no leg training, it felt so good to be back to lifting heavy!!! Still have some hip pain, so I may not be able to do legs yet this week....which really sucks. I already miss my squats!

Here was today's upper body workout:

1a)Bench Press:
4 sets of 6 with 95lbs(Since I didn't bench press all last month, I didn't go super heavy)

1b)Wide grip pullups:
4-4-5-5

2a)Handstand pushups on handles:
4 sets of 5

2b) Neutral grip pullups:
9-7-7

3a)Dips:
3 sets of 10

3b)Tbar row, wide grip:
3 sets of 8 with 45lbs

Finisher circuit:
15-20seconds each with rest between circuits as needed
Battle ropes, mt climbers, squat thrusts
5x ~8 minutes

Legs 4-1-12

My hip is still bothering me, so I was going to try to take it easy....and then I realized that for me, there is no "taking it easy"! When I'm at the gym it's hard for me not to have the mindset of "go hard or go home."  So I'll be taking a week off from heavy lifting this week, with a lot of walking, stretching, foam rolling, and some light weights.

1) 22"inch box jumps(wish I had a higher box to jump on): 10-8-6

*A few sets of light RDLs and leg extensions*
2)Squats:
Warmup sets then, 155x4-165x4-165x4-135x8 (using a narrower stance than normal)

3a)Step ups:
60x10-60x10/One set of bulgarian split squats x15 each leg

3b)Standing calf raises
3 sets of 15

Tabatas:
Alternating between squat thrusts and double unders

CrossFit!

I skipped my upper body workout and decided to do a CrossFit workout with the group tonight at our CrossFit box-Black Label CrossFit.

The WOD was: 10-9-8-7-6-5-4-3-2-1:
Hang power clean 95lbs
Barbell rollouts

My time was 9:10

Then we did bench press for strength, 10-9-8-7-6-5 reps, increasing weight each set. After that I played around with some muscle ups on the rings.  Needless to say, I'm pretty sore today!

I love Front Squats :)

I've been having some weird hip pain the past couple of days, so I changed my leg day up slightly today and skipped deadlifts.

1)Barbell power snatch:
75x3/75x5/75x5

2)Front squats:
Warmup sets, then 125x6/125x6/115x8(used a slightly more narrow stance than I normally do)

Circuit:
3a)Leg press: 170lbs x12
3b)Kettlebell swings: 25lbs x15
3c)Front loaded reverse lunge with kettlebell: 25lbs x8each side(alternating)

Didn't do any conditioning today since my calves and ankles are so sore from all the double unders I did Monday. I'll take my dog on a 30 minute walk later today.

Upper 3-26-12

1a)Weighted neutral grip pullups:
25x5+2 without weight/25x4+3 without weight/L-chinups: x5/x4

1b)Handstand pushups on handles:
4-3-4(as many as possible)

2a)Dumbbell bench press:
50x8/45x10/40x12

2b)Barbell row:
105x8/105x8/ Inverted row: x10/x10

3a)1 arm overhead dumbbell press:
30x8/25x10/25x10

3b)Weighted decline situp:
18x10/8/8

Lsits and handstand practice, then 12 minutes of double unders, 20 at a time with rest as needed

Leg Day 3-25-12

1)Depth jumps: 3x8

2)Squats:
Warmup sets, then 3 sets of 6 with 155lbs. Squats felt weak today.

3a)Step Ups
1 set of 12 with 20lb dumbbells, then 2 sets of 12 with 50lb barbell

3b)Leg curls
3 sets of 10 with 70lbs

4a)Hanging leg raises:
3 sets of 10

4b)Standing calf raises:
2 sets of 15 with 120lbs

Finisher: 21-15-9 of burpees, squat jumps, kettlebell swings
Time=7:18

Upper body 3-22-12

1)Muscle ups x3

2a)Military press:
Warmup sets, then 85x3/85x3/70x8/70x7

2b)Wide grip pullups:
8-7-7-6-6

3a)Parallel bar dips:
8-8-10

3b)1 arm DB row:
55x8-55x8-50x10-40x12

Ab wheel rollouts (3 sets of 10)+ some jump rope

Lower Body 3/21/12

I was in a different gym than usual today, so I changed things up a bit.

1)1 arm dumbbell snatch:
3 sets of 6 with 35lbs

2)Front Squat:
Warmup sets, then 3 sets of 8 reps with 105lbs

3a)Leg Press:
170x15/190x15/190x15

3b)RDL:
105x10/115x10/115x10

Leg Extensions:
3 sets of 10

Uphill walk: 10 minutes(this was the most boring thing ever)

Upper Body

1)Weighted neutral grip pullups:
Warmup sets with no weight, then: 35lbs x3-3-4/
2 sets with 25lbs x4(+2 reps with no weight)/1 set of wide grip pullupsx8

2a)Dumbbell chest press:
50x6/50x8(had a spot)45x12/45x11

2b)Bentover barbell row:
105x6-8-8-8

3a)1 arm dumbbell overhead press:
30x8-8-7/25x10

3b)Weighted decline situps with weight behind head:
12x10-10-10

Finisher:
Tabatas-alternating between battle ropes and mountain climbers

Legs 3-17-12

Box jumps/bounds

1) Squat:
Warmup sets, then-175x4-185x4-145x12

2a) Barbell step up (1 leg):
40x12-40x12-0x16

2b)RDL:
105x10-115x8-115x10

3a)Standing calf raise machine:
4 sets of 15 with 120lbs

3b)Hanging straight leg raise:
10-8-8-8

Finisher:
5 rounds-
10 -12 second sprint
15 kettlebell swings with 25lbs
10 squat jumps
~10 minutes

Upper 3-16-12

1) Split jerk practice:
95x3-105x3-115x3

2a)Military press:
85x3-85x3-85x3-65x8-65x8

2b)Neutral Grip Pullups:
9-8-7-6-5-4-3-2-1

3a) Pushups with feet elevated w/pushup handles:
3 sets of 10

3b)1 arm DB row:
55x8-55x8-45x12-45x10(+2)

L Sits-2 sets of 15 seconds

Leg Day Video!

Upper

1)Weighted neutral grip pullups:
3 sets of 3 reps with 35lbs/ 2 sets of 4 reps of wide grip pullups with 15lbs

2a) Dumbbell bench press:
50x7/50x7/45x10/40x12

2b)Barbell row:
105x8-105x8-105x8-95x12

3a) 1 arm dumbbell overhead press:
30x7-30x60-25x8-20x11

3b)weighted decline situp:
15x15-18x12-20x10-20x10

Finisher- Barbell complex:
45lb x 8 reps each
Hang clean
Front squat
OH press
Bentover row
OH squat
Rest 1 min
2x

This was tough!

Lower Body

Box jumps and depth jumps

1)Squat:
Warmup sets then 175x5-175x5-135x12

2a)Step up:
0x12-40x10-40x10

2b)RDL:
95x10-105x10-105x10

3a)Hanging leg raise:
12-10-10-8

3b)standing calf raise:
110x16-120x15-120x15

Finisher: kb swing 15-12-13-11-9-7-5-3-1 + 30 seconds high knee jump rope between sets

Upper Body-Feeling Sick

I was sick on this day! :(

1a)Military press:
70x7-80x6-65x8

1b)Neutral grip pullups:
8-8-7-6(+2)-6(+2)

2a)1 arm DB row:
50x8-50x8-40x12-40x12

2b)Bar dips
10-8(+2)-8(x2)/2 sets of pushups

L sit hold- 3 x12 seconds

Survival Deadlift Challenge

Leg day started with 1 arm dumbbell snatches. I've never done these before, but I LOVED them! So fun.

1)1 arm db snatch: 30x6, 3 sets

Then I did another challenge from Survival of the Fittest: as many reps as you can get on deadlifts with 1.5x your bodyweight. Right now I weigh 124, so I used 185lbs. I managed to get 12 reps, which is not impressive compared to what other people got! But it's the most I've ever done with that weight.

Just a little tidbit here: since doing CrossFit, I've always done touch and go reps(like in the video), where you don't pause at the bottom. I've always felt that I can maintain my back arch better and keep the tension on my hamstrings doing them this way. However,  I know that my weakness is at the bottom of the deadlift, so I'll be doing full stop deadlifts for a while for my heavy reps(less than 5). For high reps, I'll continue to use touch and go.

2)Front squats:
95x4-115x4-125x6-115x8

3a)Narrow leg press
140x12-140x12-140x15

3b)Stablility ball leg curl:
3 sets of 12(did not like these)

Sled sprints: 10x, first 5 with 20 extra lbs, last 5 with just the tire.

Upper Body

1)Weighted pullups with neutral grip:
    35lbsx3 x3 sets/ 25lbsx5 x2 sets
   Wide grip pullups: 2 sets of 6(also did some handstand pushups between sets)

2a)Dumbbell bench press:
   50lbs-2x6(I used to not be able to do the 50s without a spot!)/40lbs-2x12

2b)Bentover barbell rows:
   95x8-105x8-105x8-95x10

3a)Dumbbell overhead press:
    30x7-30x7-25x6(my arms were dead by then!)

3b) Weighted decline situps:
      18lbs x10-12-12-10

Finisher:
4 rounds of-
10 burpees
20 double unders
30 mt climbers each leg
Time=9:38

Squat Day!

I am doing a CrossFit workout later with the group at work, so I went in to the gym earlier just to practice some snatches and do some heavy squats.

Hang power snatch: 65x5-75x5-80x5

Squat: 135x4-155x4-175x4-185x4-140x10  Squats felt strong today!

Leg raises:(on hands using Roman chair)-3x10-12
-superset with-
Standing calf raise: 3x12-15

Then Matt wanted me to do a muscle up...so I did 5 in a row again. :) Oh-and got my first one on a straight bar the other day! One of my goals for 2012!

Muscle-Ups!

Muscle ups-5 in a row on the neutral pullup bars!! Will get on video soon. ;)

Clean and jerk practice-worked up to 105x3

Military barbell press: 75x5-80x5-80x5-65x8
-Superset with-
Overhand narrow grip pullups: 8-7-6-5-4-3-2-1

1 arm DB row: 55x7-55x7-40x10-45x12
-Superset with-
Feel elevated pushups on pushup handles: 10-10-10

L-sit holds: 3 sets of 12 seconds (These are so hard!)

Legs + Sled Sprints

Front Squats: 95x6-115x5-125x5-125x5  Back squats: 125x12

Deadlift: warmup sets, then 175x6, 195x6

Leg press: 90x12-140x12-140x15 (Haven't done this machine in over a year, and felt pretty weak!)
-Superset with-
Single leg kettlbell RDL: 25lbs x10-10-10

Sled sprints: 12x with 25lbs in tire, 12-15 seconds sprint, 45-60 second rest

New Training Cycle Day 1

Upper body
Weighted pullups:
25x5-4-4-4

Neutral grip pullups:
5-5-3

Dumbbell bench press:
45x10-45x10-45x12-35x12

-Superset with-

Barbell row:
95x10-10-10-8

Handstand pushup:
6-6-6

-Superset with-

Weighted situp:
15x12-12-12-12

Battle ropes: 20seconds on, 40 rest 7x

Sled sprints

Fri and Saturday Workouts

Yesterday's workout was the first WOD of the CrossFit Open: 7 min burpee amrap!

I ended up with 91, but that was without touching something overhead, which was what you had to do if you were participating in the open. It was rough! Although my upper body and legs were burning like crazy, I think it was my lungs that hurt the most!

So I did that and a max set of neutral grip pullups(got 15) and then handstand practice, and that was it for yesterday!

I'm taking my training outside today. I love training outside in the fresh air. My husband made me a tire sled, so I'll be going out in the street in front of my house and doing sled sprints, ball slams, and overhead lunges. Should be fun! :)

Fun WOD!

Today's CrossFit workout was fun because it involved some of my favorite exercises-handstand pushups, kettlebell swings and double unders.

First I warmed up, then practiced some clean and jerks with a light weight(85lbs).

WOD:
5 rounds for time -
5 handstand pushups
10 swings 25lb
20 double unders
Time: 8:50

Finished with handstand and got another 15 second hold!! :) Then I did some leg raises on the Roman chair, but with my weight on my hands(arms straight) without using the back support, and a couple set of L-sit holds for 10 seconds. Those are tough!!

CrossFit Week!

I'm taking a break from my weight training program to do a week of CrossFit.  I'm kind of using it as a recovery week, so I'm not going to do any WODs with heavy weights, mostly just bodyweight workouts. Then it's back to the weights next week!

Here's what I did today, after a warmup:

15 minutes, as many rounds as possible:

6 chest to bar pullups(kipping)
9 pushups
12 box jumps (about 18-20")

I ended up with 8 rounds, + 6 pullups and 9 pushups

I finished with 3 sets of 12 ab wheel rollouts and handstand practice. I held a 15 second handstand, which I was pretty happy about!! Then I held about 12 seconds on pushup handles! Practice pays off. :)

Saturday's Leg Day

Depth jumps: 3x5

Squats: Warmup sets, then 155x5-175x3-185x1-195x1

Bulgarian Split Squats with barbell: 60x6-60x8-20x12(in one hand)-0x15

Seated Leg Curls: 3x12

Back Extensions/Weighted Situps

Sprints: A few warmups, then 6 sprints at 12-13.5mph, 6-8% incline, 10-12 seconds, 1 minute rest

Survival Challenge Chinups: 15 reps

Today's upper body workout:

Split jerk practice: 95x3-105x3-110x3-115x2

Max Chinups: 15



I can never back down from a challenge! This is the first time I've ever tried to see how many chinups I could get.

Overhand, narrow grip pullups: 5-5-5-5  / Chinups-7  -Superset with-

Overhead standing dumbbell press-30lbsx8-8-8/ 25lbs x12(seated)

Tbar row: 60x8-60x8-45x12  -Superset with-

Dips:(going a little slower on the way down): 3 sets of 10

Bodyweight Back Squat Challenge

Today's lower body workout:

Hang power cleans 3x3: 95-115-115

Front Squats :115x5-125x5-135x3-150x1

Back squats with bodyweight, as many reps as possible: 125lbs x 30!! (A little over my bodyweight) Why do I do these things to myself?! OUCH.



Deadlifts: 135x5-155x5-175x5-195x3-205x3  Did not feel strong on these today. Could've been all the squats before, ya think?

Hanging leg raises on Roman chair x12 reps, superset with 1 arm overhead walking lunges-20lb kettlebell x 10 each arm, 3 rounds

Upper

Muscle ups x3

Clap pushups 3x6

Wide pullups: x7/x6/x6/x6  Neutral: 2x6

Bench press: 115x5/115x5/115x5/110x5/105x5

Db Bench Press: 45x10/45x10/40x12  -Superset with-

Inverted rows with feet elevated: 2x10/ feet down: 2x12

Ab wheel rollouts 3x12

Battle ropes-5 minutes

Overhead Squats

Leg Day #2:

Depth jumps: 2x6-8

Overhead squats(decided to do a set of these just for fun since I hadn't done them in forever): warmed up to a set  of 5 with 95lbs

Back Squats: 5x5 with 170lbs

Bulgarian squats with dumbbell at chest: 35lbsx10/35x10/0x15

Back Extensions: 35lbsx10/10/10 (superset with a couple sets of leg extensions)

Conditioning: 100 meter sprint, 15 kettlebell swings-5x(last 2 rounds did 30second jump rope high knees because treadmills were full)

130lb power clean x3

Started today's lower body workout with power cleans. I worked up to a set of 3 with 130lbs, which is the most I've done for 3 reps. Still have a few things to work on with these.

Front Squats: 95x3/115x3/130 x1/ 140x3/145x3(belt on last set)

Deadlifts:
135x5/155x5/175x3/200x5/  Trap bar dead: 1 set of 15 with 135lbs

Hanging toes to bar: 4x12

-Superset with-

1 arm kettlebell swings-10 each arm/25lbs

Finisher:  Bounding burpees, as many reps as I could get in 5 minutes-I think I ended up with 50.