Workouts This Week (4/25/2016-5/02/2016)

Hello there! I’m back to post my workouts this week. I had a pretty unplugged weekend, and it was really nice. The girls and I spent some time with family and I got a decent amount of schoolwork done. Saturday we went to my school for this agricultural fair, it was really cute! The girls were still a little young for it, but we got to see cows, chickens, sheep, etc. The university also has their own homemade ice cream facility, where they have no-sugar added vanilla. It’s pretty much everything I’ve ever wanted in an ice cream. I wish it was a more common thing – most desserts are too sweet for me! The girls tried it and didn’t really love it. Whose kids are they??

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….At least they are cute in their little rain jackets!

In other news, I twisted my ankle during a workout. I didn’t even realize it was a problem until afterward when the side of it turned blue and I had some serious ligament pain. I’ve been icing/compressing/elevating and it’s slowly starting to feel better. I already have some issues with my left ankle because I broke it 7 years ago, now my right is the problem. I ordered one of those copper compression sleeves to see if it will help. In the meantime, I’m going to avoid any leg/high impact workouts for at least the next week. It’s really hard with this type of soft-tissue injury – on one hand, I’d like to get back to normal workouts ASAP… on the other, I don’t want to make it worse and be out of commission for even longer. I’m just going to take this opportunity to focus on upper body strength and dial in my diet. Working out is a lifestyle thing for me and I’d rather not injure myself long-term!

lunges
I feel like lunges will not be happening for a while :-/




On a happier note – I was able to get my hair done this week! Seriously, I know other moms understand how much of a treat it is to have time to take care of yourself. My hairdresser was really sweet and curled my hair. I think she knows that doesn’t happen very often! LOL

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Now onto the workouts!

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Monday: 4/25

The “Bear Complex” but 7 rounds with 5 reps per round. (1 rep = hang clean, front squat, push press, back squat, push press) Weights posted below.
1: 45#, 2: 55#, 3: 65#, 4. 65#, 5. 65#, 6. 55#, 7. 55#

triceps targeted circuit x 3
5 ring dips (with band)
10 skull crushers (20#)
10 OH triceps extension
10 triceps pull down

Tuesday: 4/26

max pull ups x 3
max chin ups x 3
max push ups in one minute: I did 35!

Tabata of each exercise:

burpees
jump rope
KB swings (35#)
jump squat forward and back

Wednesday: 4/27

deadlifts – worked up to 7 x 5 at 165#

Thursday: 4/28

repeated a workout from 12/29.

21-15-9

box jumps

push ups

old time: 5:35  new time: 3:34 (2 whole minutes improvement!!!!!)

Complete each exercise for time, all with 65#:

30 snatches
30 clean and jerks
30 thrusters

old time: 12:05  new time: 11:22

This is such a tough workout! It is absolutely killer on grip strength. You have to complete 30 of each before you can move on to the next 30, which I think makes it much harder than breaking it up however you want. I’m so proud of my time improvement in 4 months! Journaling my workouts has helped my mental game SO much. Now I have physical evidence that I’m improving!

This is also where I twisted my ankle coming down from box jumps :-/

Friday: 4/29

off – ankle issues

Saturday: 4/30

3 rounds of:

25 push ups
10 chest rows on rings
10 floor press (65#)
5 assisted ring dips
10 OH triceps ext (10#)
10 skull crushers (20#)
10 dips on box

Sunday: 5/1

off

Monday: 5/2
back workout:

3 x 3 pull ups (banded)
3 x 4 chin-ups (banded)
3 x 3 neutral grip pull ups (banded)
3 x 10 ring rows
3 x 10 underhand barbell rows (65#)
3 x 10 one armed bent over rows (20#)
3 x 5 one armed bent over rows (35#)
3 x 12 long bar rows (35# on bar)
5 x max dead hangs on pull up bar




That’s it for today!

Does anyone have a good workout to try this week?
Do anything fun this weekend?
Any advice for recovering from injured ankles? 

CATEGORY: Fitness

Ashley

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