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.