Catch up on last weeks workouts here.
BACK DAAAAY! And new PRS!
BW TRX rows: 3x8-10
54321 method Deadlifts at #110, 6 rounds
2x1 125#, 2x1 135#!!!
T bar row: 2x10 65#, 2x8 70#, 2x5-6 75# 2x3-4 80#, 2x2 85#, AMRAP 65#
I was pooped by this point so added minimal accessory work:
Single Arm DB ROW 2x6 25#
Single arm row cable pullback with pulse: 2x8 15#
Horrible picture but using what I have !
Chest and Battle ropes!
1x1 DB chest press 30# DBS (TOTAL 60#) !!
4x6 DB chest press 25# DBS (total 50#)
Single arm flat db chest press: 4x8 20#
Single arm chest fly (2x high 2x mid level) 4x15 5#
10 pushups, some on toes, knees, elevated
Power yoga and ab work... needed to recovery after 94 deadlifts on monday!!
Yay for plyo leg day!!
40 20# DB swings
20 elevated thrusts 20#
20 pass through jump lunges
20 BW jump lunges
DB squat 40# 10
squat jump 10
plie squat 20# 10
plie jump 10
single leg step up ES
single leg side lunge ES 20#
single leg back lunge ES 20#
single leg deadlift ES 20#
8 min curcuit legs
I wasn't sure if I would be up for leg day to day after my leg plyos yesterday. I was off school for good Friday and didn't go to the gym in the AM, instead I did 30 minutes of HIIT to start off my day.
Around 7pm my mom got home from work and I decided to go ahead with legzzzz! So. Sore.
I used the 5-4-3-2-1 set method on my squats after reading a post from Nia Shanks
10 single leg burpees ES 20# total DB
54321 method LOW squats, 75# x4 rounds.
3x3 front squats 45#
TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#
Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#
Leg ext 7 normal, 7 half up, 7 half down, 7 slow 85# 3 sets
Finished with some DEEP squats, body weight and with a 30# kettle bell. Normal stance and feet together. SS with jump squats and KB swings.
3x1 55#, 4x3-4 50#, 4x6-8 45#
DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds
DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
20 shoulder press jump squats with medicine ball
These are some CAGE FREE Easter eggs we dyed Hehe mine is the Harry Potter one :)
Ended the week with a nice round of HIIT and abs before heading to celebrate Easter with family.
What have you done to workout?