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