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