Good morning, fitness loving people!! Is that you? No? Me neither. Not today anyway. If I see another kettle bell, I’m going to throw it in the nearest river. Well maybe I’ll roll it into the nearest river. Holy forearms.
Let’s talk about a week worth of workouts, shall we?
This was the first week I started working my chest again! First week in 3 weeks that I added in modified push-ups and light chest press.
I’m currently working my way back from a ligament strain in my chest. You see I got really obsessive over deep back bends. Like really obsessive. Apparently I worked so many chest openers that I over stretched the ligaments in my chest, and consequently have a rib that pops out from my sternum. Not fun. First time it happened I thought I was having a heart attack, y’all. My chest tightened, couldn’t breathe, miserable. But thankfully (I don’t know if I should be thankful for this?) I’ve had ribs pop out before, so I knew the signs.
Warm-up: a few sets of squats, lunges, modified pushups.
- Bench press 3 sets of 10 (45#) – Because I can. 😉 Kept it light working on bringing some strength back.
- 75 KB swings (35#) – Yep, that’ll get your heart pumpin’. I tried to do these unbroken. Didn’t work that way. I did a set of 25, 30, and 20, but kept my rest VERY minimal.
- 21-15-9 Deadlifts (115#) and modified handstand push-ups (feet on box) – Worked through as quickly as possible.
- Ab work
The rower. I love to hate it. It kicks my butt every time, but it’s my favorite form of cardio. Going into my last round of this workout, just when I thought there was no way I could possibly do another 500m, a sweet old man asked me if I was training for the rowing team. It was like he turned on my power song. I knocked that last 500m out in my quickest time yet. I still feel a little outta control when doing overhead squats so I kept my weight light and really focused on my form.
Warm-up: 500m row/double under practice/pull-up practice
- 500m row
- 10 overhead squats (30#)
Hello, active rest day!! Swam laps for 30 minutes.
I don’t remember at all how I warmed up for this, but let’s pretend it was awesome.
- 20 KB swings (40#/35#)
- 20 TRX pistol squats
- 20 burpees
- 20 handstand shoulder taps
- 20 leg raises
I did 4 rounds of 40# KB swings, but there was no way my forearms were going to hang on for another 20. I’ve had a KB swing out of my hands before, it was super embarrassing, I wasn’t ready to relive it.
Hot yoga, and I did my first puppy press handstand!!!! This was a big day for me. I’ve been working on pressing consistently for a couple of months now and Friday was the first day I actually lifted it. A press is where you lift both feet off the ground simultaneously, I’m not there yet. With a puppy press, you hike one leg to the side (hence the name “puppy”) and only lift one foot off the ground. I whipped and na-naed for a solid 30 minutes afterward.
I set my alarm for 7:00am, but bounced out of bed at 5:15am. I think I was still on a high from my press on Friday. As soon as the sun came up I made my way to down to our neighborhood lake and playground to complete this circuit. I was able to knock this out in about 20 minutes, and then subbed a yoga class at 9:15am.
- 400m sprint/50 squats
- 400m sprint/40 walking lunges
- 400m sprint/30 push-ups (on a bench)
- 400m sprint/20 knees to elbows
- 400m sprint/10 modified handstand push-ups
Rest day. We spent our day at the lake and the sun zapped any energy I had in the tank.
By the way, do you have a power song?! I’m almost embarrassed to say mine. Back when I would go run 10 miles, I would turn on a Broadway soundtrack and listen from start to finish. It kept my mind occupied as I would focus on following along with the story instead of the bazillion miles ahead of me. WELLLLLL… anytime Do You Hear the People Sing? from Les Misérables would come on, I would turn into a cheetah. Yep. That’s my power song. Steal it if you wish.