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