I put all those carbs I consumed in New York to good use last week, I had a great week of workouts! After traveling most of the day Monday, I did the only logical thing when you have a massive amount of cookies moving through your veins – leg day. I was sore until Friday. Another thing that was sore until Friday? My feet. My poor feet were sore for an entire week after returning home.
Monday – Travel Day
Tuesday – Leg Day
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Warm-Up (3 rounds)
- 15 KB swings
- 15 KB deadlift
- 10 Step-ups (each leg)
- Squats 5×10 (115#)
- Straight leg deadlift 3×10
- Calf raises 3×20
- Hamstring curls 3×10
- Leg extensions 3×10
Ran 2 miles
- (5) Front lunges
- (5) Side lunges
- (10) Squats
- 10 Thrusters (20#-30#)
- 10 TRX low rows
- Thrusters (55#)
Thursday – Upper Body Work
Long walk to wake up my sore legs
Workout: 15 reps per excerise; 2 rounds per group
- Chest – Dumbbell fly/Push-ups
- Back – Single arm row/ TRX row
- Triceps – Overhead extenstion/Dips
- Biceps – Dumbbell curl/Hammer curl
- Shoulders – Dumbbell side raises/Dumbbell overhead press
Ended with 50 sit-ups on the GHD.
20 min AMRAP
- 3 KB complex (swing, snatch, windmill)
- 3 KB lateral lunges
- 20 bench hop overs
Add 3 every round. 6,6,20; 9,9,20; and so on. I completed 6 rounds.
Long walk and Hot Yoga
By Sunday I was feeling pretty stiff, so hot yoga was just what my body needed to work out all the kinks.