SEPT 9-16

SUNDAY UPPER BODY -High volume

1)Handstand pushups: 8-7-6-5
2)1 arm DB row: 60x7-55x10-50x12
3)Seated shoulder press(due to my back being extremely sore from CrossFit!): 30x10-10-8
4a)Neutral grip pullups: 7-7-7
4b)Incline DB chest press: 45x6-40x8-35x10-Pushups x12
5a)Seated lateral raise:12x10-10/ 10x10
5b)Seated InclineBench DB curl: 20x10-10-12
5c)Dips: 0x8-15x8/Cable pressdown x12

TUESDAY LOWER BODY

1)Squat jumps: 3x8
2)Squat: 135x3-155x3-165x3-135x8(back STILL sore from Friday, so these were tough)
3)Barbell glute bridge: 135x10-10-12
4a)Barbell walking lunge: 60x8-8-8
4b)Standing calf raise machine: 3 sets of 15
4c)Ab wheel rollouts: 3 sets of 12

WEDNESDAY UPPER-Heavy

1)1 arm DB snatch: 45x3-45x3/barbell: 75x3-75x3
2)Push jerk practice: 95x3-105x3-115x2/Push press 95x5
3a)Pullups wide grip: 7-7-6-6-6
3b)Bench press: 95x3-105x3-115x3-115x3-105x5
4)Pullaparts x 50
5)Farmer walk: 50lbs, 2 sets

FRIDAY CROSSFIT

 Strength:

Power Clean: 5-3-3-3
105x5
115x3
125x3
135x3
135x3-PR!

 WOD: "The Chief"

5 Rounds:

3Min AMRAP

1:00 Rest

3 Power Clean (95lbs)

6 Push-Ups

9 Air Squat
  

 

SUNDAY FUNDAY!

 

3 ft box jump: 5x5

 

4 rounds:

5 tire flips

Prowler push

12 kb swings 35lbs

20 battle rope slams

 

Hanging leg raises: 3 sets of 8

Sept 2-8

SUNDAY CONDITIONING

10 ball slams, 20lb
12 KB swings, 25lb
1 plate push
1 sprint
4x, ~15 minutes

Machine standing calf raises: 4 sets of 12-15
Ab wheel rollouts: 4 sets of 12

*Basically just wanted to do move my body and work off the soreness from Friday's CrossFit workout!

MONDAY UPPER HEAVY DAY

 

1)Handstand pushups: 3 sets of 5

 

2)Snatch practice(not heavy)

 

3)Push jerks: worked up to 115x 2-2-1-1

 

3a)Pullups: 8(neutral)/5-5-5(wide)/7(neutral)

3b)Bench press:105x3-115x3-115x3-105x5-95x5

 

4)Cable rope face pulls: 2 sets of 12

TUESDAY LOWER BODY

1)Box jumps 22": 3x8, squat jumps 1x6

2)Front squat(haven't done these in a while!): 125x3-125x3-115x5

3)Back Squat: 115x15

4)Barbell glute bridge: 135x10-10-10-8

5a)Dumbbell walking lunges: 25lbs(each hand) x9-9-9
5b)Seated calf raise: 15-20 reps
5c)Overhead kettlebell swing: 25lbs x16-16-16

5 minutes jump rope/double unders

1 set of light single arm Farmer's walks(35lbs in one hand), 2 sets

UPPER BODY HYPERTROPHY

1)Handstand pushups 2x5

2)DB push press: 35x7-7-7/1 set of kneeling 1 arm presses 25x9

3a)DB incline chest press: 40x8-40x8-35x9-30x12
3b)1 arm DB row: 60x6-55x8-45x10-45x10

3a)Dips: 10-10-10
3b)DB curls: 25x9-20x10-15x12
3c)Lateral raise:12 x10-10-10

4)Inverted rows: 2 sets of 10

FRIDAY CROSSFIT

Strength-
Every minute, on the minute:

Deadlift
1^st 3min- 5 DL -155lbs
2^nd 3min- 4 DL -175lbs
3^rd 3 min- 3 DL -175-185-175

WOD:
15-12-9-6
DeadLift (I used 125lbs elevated on plates...should've went even lighter, though)
Box Jump
Pull-Ups
TIME=9:52

AUGUST 27-SEPT 1

MONDAY UPPER

1)Plyo pushups: 2x5

2)Bench press: 95x3-110x3-120x3-115x3-105x6

3)Weighted neutral grip pullups: 0x5-25x4-3-3-3/ 0x10

4a)1 arm rows: 65x5-65x5-55x7-55x8
4b)Handstand pushups: x7-6-6-6

8 minutes of jump rope-1 minute on, 30 seconds off

TUESDAY LOWER
1a)Trap bar deadlift: 155x5-175x5-185x5-155x9
1b)Squat jumps: x8-8-8

2)Barbell glute bridge: 135x10-10-10(working on going slow and getting full hip extension)

3)Goblet squat: 50lbs x20

4a)Reverse lunge from deficit(single leg): 50lb barbell x8-8-8
4b)Leg raises: 12-10-10
4c)Single arm swings: 25x10-10-10(each side)

5a)Seated calf raise: 4 sets of 12-15(w/ a really puny weight)
5b)Plank variations

WEDNESDAY UPPER

1)Strict barbell press: 65x5-75x4-75x4-65x6-1 set of handstandpushups x6

2a)Pullups: 8(neutral)-7(overhand)-6(overhand)-9(underhand)
2b)DB incline chest press: 45x8-7-7-40x8

3a)DB push press: 30x9-10-10
3b)DB seated incline curl: 20x10-10-10

4a)Dips: 12-12
4b)Band pullaprts: 20-20-20

FRIDAY- CROSSFIT

WOD:
21-15-12-9
Back squat w/ 65lbs
Chest to bar pullups
Lunge jumps(each leg)
Time=13:43

Strength: power clean practice w/ 115lbs

Training August 20-25

MONDAY UPPER

1)Pullups(neutral grip): 8-8-8-8
2a)1 arm standing overhead press(palm facing out): 30x9-9-8-8
2b)Tbar row(neutral grip): 55x8-8-9
3a)Pushups on handles: 12-12-12-10
3b)Standing dumbbell curl: 20x10-10-10
Shoulder burnout:
4)Seated bentover lateral raise, right into seated upright lateral raises: 3 sets, 10 reps of each

WEDNESDAY LOWER

 

1)1 arm DB hang power snatch: 40x5-45x3-3-3

2a)Deadlifts(trap bar): 155x3-175x3-185x4-155x8

2b)Squat jumps: 3 sets of 8 between warmup sets of deadlifts

3)Barbell glute bridge: 135x10-155x8-8-10

4a)Barbell walking lunges: 60x8-8-8

4b)Kettlebell swings: 25x15-15-15

4c)Ab wheel rollouts: x12-12-12

*2 minutes max double unders: 102*
 

 

FRIDAY-CROSSFIT!

 

Strength:
Every minute on the minute:

Strict Press 3x6 Reps- 65lbs
2 Minute Rest
Push Press 3x3 Reps-85lbs
2 Minute Rest
Push Jerk 3x2 Reps-1 x 105, 2 x 115lbs
2 Minute Rest

WOD:
7 min
1 Sprint
7 Burpees
9 Goblet Squats (35lb KB) =3 rounds, 7 burpees, 1 squat

 

SATURDAY LOWER + PULLUPS

 

1)Snatch practice

2)Hip thrusts(upper elevated): 135x8-8-10

3)Squats: 135x5-155x5-155x5-135x8(+2 more w/a rest pause)

4a)Overhand grip pullups:5-5-4-4-3-3-2-2-1

4b)Ball pike:10-10-10-10/Stir the pot ball plank: 20 seconds, 3 sets

5a)Smith machine calf raise: 135x20-12(+5RP)-12(+5RP)

5b)Farmer's walks: 50lb dumbbells, ~25-30 seconds fast walk, 3 sets





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

Squats

Heaviest weight I've squatted since my back and hip issue. Workin' my way back up! My next goal is to get up to a 215lb squat!

Training August 6-12

MONDAY -UPPER-
1)Push press: 75x5-85x5-95x5-95x5-85x8(Felt heavy today!)

2a)Pullups(wide grip)-x8-7-7-6

2b)DB chest press: 50x7-6-6-40x10

3)1 arm row: 60x8-7-7-50x10

4)Face pulls: 2x12

5)Pushups x40

Finished with a few hill sprints up my in-law's driveway!

WEDNESDAY -LOWER-
1)Box jumps x10-10/Squat jumps x8-8

2)Squats: 135x3-155x3-165x3-155x5-135x8

3)Single leg glute bridge: 3 sets of 10 each leg/ 1 set of hip thrusts x30

4)Bulgarian split squat: (40lb db held at chest) x8-8

5)Reverse lunge alternating: 30lbs in each hand x8

6)Knees to elbows: 3 sets of 10

THURSDAY -UPPER-
1)Overhand grip pullups: 9-8-7-6-5

2)1 arm standing DB Arnold press: 30lbs x8-6-6-5

3a)Inverted row: overhand grip x8-8/underhand x12-12

3b)DB chest press: 40x10-9-9-9

Complex:
3 rounds, 6 reps each
DB power clean(meant to do a press but forgot!)
DB bentover row
DB pushup
Burpees

SUNDAY -RANDOM-

1)Hang power snatch: worked up to 3 sets of 3 with 80lbs

2)Barbell glute bridge: 4 sets of 12 with 135lbs

4 rounds:
16 lunge jumps
20 rope slams
12 ab wheel rollouts