Monday, August 11, 2014

workout: august 11, 2014

i'm back from a family vacation to the eastern shore! i had no idea that eastern shore mosquitos were so voracious - my legs are spattered with giant red welts that ITCH SO BADLY YOU CANNOT FATHOM THE ITCHING.

good thing i got back to the gym today.

better thing that my coach decided we would start a squat strength cycle. quads = jello. brain = jello. a win/win for everyone!

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 70% of maximum [105 pounds]
  • 6 reps at 75% of maximum [115 pounds]
  • 4 reps at 80% of maximum [125 pounds]
b) kettlebell front squat:
  • 8 reps at 26 pounds per hand 
  • 10 reps at 26 pounds per hand
  • 8 reps at 26 pounds per hand 
c) three rounds of:
  • plank with right foot elevated [max effort]
  • 8 reps of bent over rows [18 pounds], right arm
  • 8 reps of bent over rows [18 pounds], left arm
  • plank with left foot elevated [max effort]
  • batwing hold [18 pounds per hand], 30 seconds
d) strict press using my son [weight: 22.5-ish pounds]!, 30 seconds of max effort
  • 8 + a few kicks in the face
  • 11 + one solid kick to the face
  • 10 + an elbow to the nose



1 comment:

jennifer said...

I love that you strict pressed your child.. lol.