Sorry this is late! I forgot to press publish… again. This is actually for week 8/31-9/6.
Last week was a doozy. I felt like a week of crazy was sandwiched between two weekends of crazy – girls trip to Denver followed up by Labor Day weekend. The workouts below weren’t necessarily any more difficult than usual, they just came after a sleep deprived weekend, followed by a sleep deprived week, followed by another sleep deprived weekend. To keep my sanity, I kept my workouts short – in and out of the gym in 30 minutes or less!
Warm-up – 10 min AMRAP
- 5 burpees
- 10 pushups
- 15 KB swings
Bench 5×5 (75#) – Still babying my chest, but it’s feeling better and better!
- Bench press (45#)
- 100 weighted calf raises (30#)
- 90 bench hop-overs
- 80 band kick backs
- 70 double unders
- 60 KB deadlifts
- 50 sit-ups
- 40 TRX pistol squats (20 each leg)
- 30 TRX tricep extension
- 20 TRX bicep
- 10 side V-ups (each side)
Those calf raises, though. My calves were sore for 3 days after this workout. If you have to wear heels regularly maybe go no weight or cut the reps. They were bad, really bad.
I’ll tell you what also was bad – 70 DU. I’m still not the most efficient double under(er)? so I essentially do 70 tuck jumps, and I whip myself WAY more than necessary. Holy, heart rate.
Wednesday – Yoga
The hop-overs to snatch to burpee segment was killer. I couldn’t wait to get to the leg raises!
20 min AMRAP
- 10 Bulgarian split squat (holding 20# DB)
- 30 bench hop-overs
- 12 dumbbell snatch (20#) each arm
- 10 burpees
- 20 leg raises
Warm-up: Yoga Class, Row 500m
- 20 KB swings (35#)
- 10 Sumo deadlift high pull (50#KB)
- 20 Single deadlift (30#)
- 20 Squats – 10 weighted/10 with overhead press (40#)
- Row 2 min.
Ran 3.5 miles down the backroads in Chelsea, OK.
Lake Day! Rest day.