Monday, October 13, 2014

workout: october 13, 2014

a) back squat:
  • 5 reps at 95 pounds
  • 5 reps at 100 pounds
  • 5 reps at 110 pounds
  • 5 reps at 115 pounds
b) bench press:
  • 10 reps at 75 pounds
  • 10 reps at 85 pounds
  • 10 reps at 95 pounds
c) 3 sets of:
  • 10 reverse weighted step-off lunges from 6" box 
  • 12 russian kettlebell step-ups
d) 3 sets of:
  • 12 single arm kettlebell bench press - 6 per arm
  • 20 single leg deadlifts - 10 per leg 

Saturday, October 11, 2014

workout: october 10, 2014

a) tabata ring-rows + tabata push-ups:

  • 11
  • 9
  • 10
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 13
  • 8
  • 11
  • 9
b) 15 minutes of airdyne - 30 second sprint, 30 second slow 

c) tabata plank for 6 minutes

i tried to do a parallette pass-through, and it wasn't a TOTAL disaster, although i pulled something in my neck and immediately had to stop. that said, i could pull my knees up to my chest, so we're going to try it again next week and then see if we can start doing some ring work. 

workout: october 9, 2014


a) back squat:
  • 5 reps at 100 pounds
  • 5 reps at 115 pounds
  • 5 reps at 115 pounds
  • 5 reps at 115 pounds

b) incline kettlebell bench press:
  • 6 at 35 pounds per hand
  • 6 at 35 pounds per hand
  • 6 at 35 pounds per hand

c) deadlift:
  • 10 at 125 pounds
  • 8 at 135 pounds
  • 8 at 135 pounds

d) 3 rounds of:
  • 20 steps weighted front rack walking lunge with 18 pounds per hand 
  • 10 back extensions
  • 12 per arm - seated strict press with 18 pounds per hand

d) 3 rounds:
  • 8 turkish get-ups [4 per side, 18 pounds per hand]
  • 12 bicep curls at 45 pounds
  • 6 rounds tricep complex

workout: october 7, 2014

skill: battle ropes. note to everyone - these are NOT a joke. they look like a playground game, but they are NOT

  • high alternating whips
  • low alternating whips
  • high slams
  • low slams
  • high circles: inward
  • high circles: outward
  • low circles: inward
  • low circles: outward
  • plank snake
  • side plank snake
3 rounds:
  • 20 second rope - exercise of choice
  • 20 second airdyne sprint
  • 20 second ring plank

Monday, October 6, 2014

workout: october 6, 2014

a) back squat:
  • 5 reps at 95 pounds
  • 3 reps at 110 pounds
  • 2 reps at 125 pounds
  • 2 reps at 140 pounds
  • 1 rep at 150 pounds

b) bench press:
  • 10 at 75 pounds
  • 10 at 80 pounds
  • 10 at 85 pounds

c) new skill! barbell front squat [rogue wrist wraps are in the mail - these FIERCELY aggravated my "mama wrist" problems]:
  • 10 at 35 pounds
  • 10 at 55 pounds
  • 10 at 55 pounds
  • 10 at 75 pounds

d) 3 rounds of:
  • 10 barbell thrusters at 35 pounds
  • 12 box dips

d) 3 rounds with 5 pound plates:
  • 6 strict presses
  • 6 front raises
  • 6 lateral raises
  • 6 bent over front raises
  • 6 bent over lateral raises
  • 6 bent over rows