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