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