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