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