Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!
Each 30 secx3
Mountain climbers/Down dog abs
Reverse push up (aka assisted pull ups) 3x10
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!)
T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65
Back ext w weight plate 25# 4x12
Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.
20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
12 plie hops 20#
12 plie squats 20#
12 squat hops 20#
12 DB squats 40#
8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds
Chest and Battle ropes!
20 minute HIIT with battle ropes and tires.
DB chest press: 4x6 25# DBS total 50#
Double arm cable fly 8-10
8 single arm incline press ES 20# DB
15 incline pushups
Single arm cable fly 10 ES 5#
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!
I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.
10 single leg burpee ES
Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#
SS with 12 jump squats 25# DB
10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
Dropset down rack leg curl max 90#
Warm up with burpees, jumping jacks, down dog abs
DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45#
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
*10 burpees with bicep curl 15# DBS between each grouping
HIIT and YOGA!
Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!
How have YOU worked out this week?