March 28, 2016
(I'm not a personal trainer or a doctor - please regard this as general information only. See full disclaimer. Also, this post may contain affiliate links, thank you for your support!) Happy Easter! Hope you enjoyed your holiday as much as we enjoyed ours. I had some traveling going on this week, so there were more rest days than usual and some eating that was not so healthy. I indulged in GF pizza, brownies, & cheesecake. In the past I would have beat myself up for that really badly, but I'm learning to just accept that sometimes part of life is celebrating and enjoying the moment.The good news is, I still got 5 solid workouts in - and I'm happy to start fresh this week! [caption id="attachment_360" align="aligncenter" width="400"] This basement workout selfie is brought to you by SHOULDERS! :-)[/caption] Sunday: 3/20 Rest day! Monday: 3/21 Power Snatches (see demo here). 1. 3 snatches at 55# every 30 seconds for 3 minutes 2. 3 snatches at 65# EMOM (every minute on the minute) for 3 minutes 3. 3 snatches at 75# EMOM for 3 minutes 4. 1 snatch at 85# EMOM for 3 minutes Followed by: 3 rounds of: 1 strict pull up 1 side-by-side pull up (AKA "commando" pull up) 1 chin up 3 rounds of max flexed arm hang 1: 20 sec 2: 26 sec 3: 27 sec 3 rounds of: 5 one-legged pistols on box (will look something like this) 10 bent over rows (75#) 10 bicep curls (35#) 3 rounds of: 1 strict pull up 1 commando pull up 1 chin up - This was a really great strength workout. My arms were on fire! Tuesday: 3/22 Performed 1 tabata of each of the following exercises: 1. air squats 2. jump rope 3. KB swings (I used 35#). 4. plank and crunches (1/2 and 1/2) 5. jump lunges and burpees This is a really quick cardio workout if you are pressed for time! Wednesday: 3/23 Worked on shoulder dislocates with resistance band (see here). My shoulder mobility stinks right now! 5 minute EMOM of max pull ups 5 x 5 overhead squats (45#) floor press (3 x 10 @ 45#) 3 x 1:00 S2OH (shoulder to overhead) holds (45#) 3 x 1:00 OH squat holds using resistance band 3 x 10 OH triceps extension Thursday: 3/24 Jump rope 4 min. Deadlifts: Sets of 10 at 95#, 105#, 115#, 125#, 135# 7 sets of max effort at 145# 5 rounds of 20 second dead hangs on the pull up bar Friday: 3/25 travel day, off Saturday: 3/26 5 rounds of hill sprints (finished in 3:30) Jump rope intervals Boxing workout with partner Travel circuit, 5 rounds for time of: 15 KB swings (35#) 10 OH walking lunges (used 25# plate) 15 SDHP (sumo deadlift high pull) 10 burpees (finished this section in 11:34 - it was tough!) Here's a fun picture to save of this workout (you can pin it!) Hope you are having a great start to your week!