KB Sport Workout

Part #1
8' One Arm Jerk -10kg x 44 reps total -didn't put bell down
2' rest
8' one Arm Half Snatch -40 reps total
Put bell down
Moved from 10kg to 8kg

Part#2
3 rounds
10 KB Heavy Swing (22kg)
5-10 band assisted pullup
10/10 KB floor press (10kg)

Sledgehammer
4 x 12-15@each side - rested as needed in between

Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each

Glutes & Legs

Mobility Warm Up

BB Hip Thrust (5 risers) - 3 sec pause rep/seated heavy band abduction
185lbs x 12 - reg rep warm up /20
205lbs x 10 / 20
205lbs x 8 -less resting at bottom/ 20
205lbs x 10 (singles last 4) / 20

Note: First time trying pause rep on every reps - so I did iso hold for about 3 secs on each rep until I reach 8-10 (trying to reach 10 at least). Very burning and got that butt pump.

DB Plié Squat
3x40lbs x 15

Leg Press (weight @each side)
100lbs x 20
100lbs x 15- very hard
100lbs x 15- hard last 2-3 reps

Cable Standing Leg Curl
3x17.5lbsx15@each

Bodyweight Side Step Up (3 risers) - focused on glute medius tension
3x15@each

Note: I focused keeping tension on my side glutes and I could see how my knees weren't collapsing inward. I'll try taking a video next time, with just bodyweight.

One DB Single Leg RDL (hold DB on same side as the standing leg)
3x35lbsx12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Cable Standing Hip Abduction
2x15.5lbs x 12@each

Cable Standing Back Kick
2x15.5lbsx15@each

Shoulders and Arms

Mobility Warm up

Peck Deck Rear Delt Flys
30lbs x 20
35lbs x 15
35lbs x 15

BB Close Grip Bench Press
40lbs x 15
45lbs x 12
45lbs x 12
45lbs x 12

Note: 1st time using Oly Bar on bench press set up

Hammer Iso Shoulder Press (weight @each)
17.5lbs x 12
17.5lbs x 10
17.5lbs x 10

Standing BB Push Press
3x40lbs x 12

Standing DB Lateral Delt Raise
3x7.5lbs x 15

Lying DB Triceps Ext / Standing DB Curls
7.5lbs x 15 / 10lbs x 12
10lbs x 12 / 10lbs x 12
10lbs x 12/ 10lbs x 12

Core:
Leg Raise on captain chair
3x12 (focused pulling from lower abs)

Hanging Knee Raise
3x12

Side plank Lift
2x12@each

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift / side hip abdct + pullup practice
115lbs x 10
120lbs x 10 (paused aft 8)
120lbs x 10 (singles last 3)

BB Front Squat / RKC plank
75lbs x 10 / 20 breaths
80lbs x 8 / 20 breaths
80lbs x 8 / 20 breaths

BB Hip Thrust (3 risers) / side band walk 20@each side
205lbs x 12
225lbs x 12
225lbs x 12

2 DB RDL (DB @each) /1 DB Side Lunges
3x35lbs x 15 /3x 12@each

Leg Ext
3x65lbsx12

Weighted 45° Hyper Ext
3x25lbsx15

Chest, Back & Core

Mobility Warm Up

Feet &Shoulders Elevated BB Hip Thrust (light weight-high reps) - 6 risers
3x40lbsx30 - butt burner

DB Incline Rear Delt Raise
3x5lbsx20

T Row Bar w pad / pull up practice
30lbs x 12-not too hard / 2 (machine)
35lbs x 10 - ok weight / 2(machine)
35lbs x 10

One Arm DB Row / rev crunch
30lbs x 12@each / 15
30lbs x 10@each / 15
30lbs x 10@each / 15

Hammer Front Lat Pulldown
45lbs x 10 - struggled
45lbs x 6 - too heavy
35lbs x 12

Peck Deck Chest Fly
40lbs x 12
40lbs x 8
40lbs x 8

DB Incline Chest Press (using leg press bench)
25lbs x 10
25lbs x 8
25lbs x 10

Hanging leg raise
3x10-12

Cable Standing Back Kick
3x22.5lbs x15@each

Glutes & Legs (heavy)

Mobility Warm up
Clams with medium band
Side band walks
Front/back band walks

Lying Leg Curl
60lbs x 15
65lbs x 12
65lbs x 12

BB Hip Thrust (5 risers) / med band side walk (band on feet)
185lbs x 12 - warmup /15@each
225lbs x 10 (singles last 2) /15
225lbs x 10 (singles last 2)/15
225lbs x 10 (nonstop 10) / 15

BB Plié Squat (back style) / V up abs
65lbs x 10 - parallel / 15
65lbs x 10 / 15
65lbs x 10 / 15

BB RDL / 1 DB Side Step up (3 risers)
85lbs x 15 / 20lbs x 12@each
85lbs x 12 / 20x12@each
85lbs x 12 / 20x12@each

Leg Press (weight@ each side)
120lbs x 12
120lbs x 10
120lbs x 12

Cable Standing Side Hip Abductions
2x15.5lbsx15@each

Cable Standing Hip Flexion
2x15.5lbsx12@each

Kettlebell Workout

Today's KB workout. Animal movements were quite fun. All types of crawling are fun. Alligator crawl is the hardest - pretty much bear crawl but we got deeper in push up position with one leg tuck in - or as Z always call it reptile plank.

Modified the Part #2 to be more pressing focus. Originally we had to super set double front squat with pressing. But I skipped the front squat and focused on overhead pressing and did extra rounds to get the most out of it.

3 Rounds of below:
Part #1
1 Arm Swing 5x
1 Arm half snatch 5x
Rev lunge 5x

Repeat for other side before part 2

Part#2- 2 rounds
Double swing 5x
One arm Press (L)
One Arm press (R)
Double press
One Arm press (L)
One Arm press (R)
Double Press

Part #3 - animal mov't (mix & match) - full lap
Bear crawl
Alligator crawl
Crab crawl
Frog jump

Glutes & Legs

Mobility Warm Up

BB Hip Thrust (3 risers) / med band side walk
135lbs x 30 - left fire up more - singles last 10
155lbs x 30 - singles last 10
185lbs x 30- did 15-5-5-5

BB Deadlift
100lbs x 10
120lbs x 7- not too strong
110lbs x 8

BB Front Squat / v up Abs
75lbs x 8 / 15
75lbs x 8 / 15
75lbs x 10 / 15

BB RDL / 1 weight plate Side Lunges
80lbs x 15 / 25lbsx12@each
85lbs x 15 / 25lbs x 12@each
85lbs x 15 / 25lbs x 12@each

Pullup practice
1-1-1-1-1

Lying one Leg Curl
35lbs x 12@each - left struggled too much
2x30lbsx12@each

Cable Side Hip Abduction
2x14lbsx15@each

Cable Side Hip Adduction
9lbs x 15@each - too light
10lbs x 20@each
12.5lbs x 20@each

Chest & Back & Core Workout

Mobility Warm up

Peck Deck Rear Delt Flys /Peck Deck Chest Fly
35lbsx 15 /50lbs x15 warm up
40lbs x 12 / 55lbsx 12
40lbs x 12 / 55lbs x 12

Wide Lat Pulldown / pullup practice
52.5lbs x 12 / 2 (machine)
52.5lbs x 12 / 2 (pull up bar)
52.5lbs x 12 / 2 (machine)

BB Row / pullup (machine)
70lbs x 10 / 2.5
70lbs x 8 / 2
70lbs x 8 / 2.5

Seated Cable Row (weight each side) /Rev crunch
3x27.5lbs x 12 / 3x15

Elbow side plank walk
3x20 reps

Hammer Incline Chest Press
25lbs x 12
27.5lbs x 10 - hard last 2-3 reps
27.5lbs x 8

Push Ups / V up abs
3x12 / 3x15

Cable Back Kick
3x22.5lbs x15@each

Cable Side Hip Abdct
3x14lbsx15-20@each

Cable Front kick
3x14lbs x 15@each

Glutes & Legs

Mobility Warm Up

BB Hip Thrust (bench) /DB Plié Squat
185lbs x 12 / 40lbs x 15 - warm up
205lbs x 10 (singles last 2 ) / 50lbs x 12
205lbs x 10 (singles last 3) / 50lbs x 12
205lbs x 10- struggling 10 reps / 50lbs x 12

BB RDL /1 DB Rev Lunge / pull up practice
3x 80lbs x 15 / 3x25lbs x 12@each /3x1

One Leg Press (weight @ each side) /Machine Assisted Pullup
10lbs x 12@each / 3
10lbs x 15@each /3
10lbs x 15@each /3

Lying One Leg Curl /BW Bulgarian Split Squat
3x30lbsx12@each/3x12

Cable Ext Hip Rotation
3x14lbsx15@each

Cable Back Leg Kick
3x19lbsx15@each

Cable Hip Adduction
3x9lbsx20@each

Kettlebell Workout & Sled HIIT

40” on / 20” off - 3 rounds
Anchored Snatch (18lbs)
Alt Dead Cleans (25lbs)
Alt Dead Row (25-30-35lbs)
Pullover & situp (18lbs)
1 arm swing (L) - rack hold on rest (25lbs)
1 arm swing (R )-25
1 arm snatch (L)-18
1 arm snatch (R)-18lbs

Sled Push
3x22yardsx 300lbs

Glutes & Legs

Mobility Warm up

BB Deadlift / pullup practice
100lbs x 10 / 2 reps
120lbs x 8 / 1 rep
120lbs x 8 / 2 reps

BB Plié Squat / 2 DB RDL
3x65lbs x 10 / 3x30lbs x 15

BB Hip Thrust (5 risers) / weight plate Side Lunges
205lbs x 10 / 25lbs x 12@each
205lbs x 12 (singles last 4) / 25lbs x 12@each
205lbs x 15 (singles last 5 ) / 25lbs x 12@each

Seated Leg Curl / Leg Ext
60lbs x 15 / 60lbs x 12
65lbs x 14 / 70lbs x 12
70lbs x 12 / 70lbs x 12

Weighted Donkey Kick w Lying Ham Curl
1x50lbs x 15@each
2x70lbs x 15@each

Back, Shoulders & Arms Workout

Mobility Shoulders Warm Up
Stability ball roll out
Quadruped external rotation
Bird dog
Arm Circles

Weight Plate Incline Rear Delt Flys
3x 5lbs x 20

BB Row/ Hammer Incline Chest Press / Pullup practice
70lbs x 10 / 25lbs x 10 - felt light/ 1.5rep
70lbs x 10 / 30lbs x 8 / 2 rep + 1 w machine (2 weight stacks)
70lbs x 10 / 30lbs x 8 / 2 reps w machine (1 weight stack)

Hammer Wide Lat Pulldown / machine pullup practice
52.5lbs x 10 - felt light / 2 reps (1 weight stack)
55lbs x 8 / 2 reps (1 weight stack)
55lbs x 8 / 1.5 rep (1 weight stack)

Push Ups / rev crunch
3x10 /3x 12

Seated DB Arnold Press / V up abs
3x 15lbs x 10 - not feeling too strong today / 3x15

Glutes & Legs Workout

Mobility Warm up
Donkey kick
Med band clams
Med band side to side walk
Med band fwd/back walk
Squat to stand

Lying ham curl
60lbs x 15
65lbs x 12
65lbs x 12

BB Back Squat / One DB One Leg RDL (DB opposite side of standing leg-lightly hold on a rack for balance)
65lbs x 12 / 25lbs x 12 @each - warmup
75lbs x 8 / 35lbs x10@each
75lbs x 8 / 35lbs x 12@each

BB Hip Thrust (3 risers) / One DB Side Step up (3 risers)
215lbs x 12 / 25lbs x 12@each
235lbs x 10 / 25lbs x 12@each
245lbs x 10/ 25lbs x 12@each

Leg Press / Pullup
120lbs x 10 / 3 weight stacks x 2
120lbs x 10 / pullup (from standing) x 2
120lbs x 10 / pullup (from standing)x2
Extra pull up x 2

Hanging Leg Raise
3x10

45° One Leg Hyper Ext
15@each
2x5lbs x 15@each

Cable Pull Through
15lbs x 15
17.5lbs x 20
22.5lbs x 15

After workout pumps:

Kettlebell Circuit Workout

Part #1: 10"
1 arm dead half snatch 20lbsx5@each
Double Half Snatch - Double KB Swing 20x5@each
KB Leg Raise 20lbs x 10

Part #2: 10"
Thin band assisted pullup 6-8
1 Arm Floor Press 22.5lbs x 8@each
Double KB Swing 25lbs x 10
KB Swing 50lbs x 10

Note:
Overhand grip 6 reps/ underhand last 2 reps

Sled push
150lbs x 22 yard
250lbs x 22 yard
300lbs x 22 yard - PR

Glutes & Legs Workout

So this was what I ended up doing for today's lower body workout.

Mobility Warm up (at home)
Med band clams
Double ankle weights side hip abduction
Double ankle weights donkey kick
Band RDL

BB Sumo Deadlift (propped BB on a pair of aerobic step - no risers) / RKC plank
95lbs x 12 - warm up
3x120lbs x 10

Note: Next time I might prop the BB with a pair of 45lbs plate instead of aerobic step. The steps made the BB bounce off a bit whenever the BB touched down

BB Hip Thrust (5 risers) - rest pause method / band side walk 20 total
205lbs x 15 - rest pause method (last 5)
205lbs x 17 - rest pause last 8
205lbs x 20 - rest pause last 9 reps

Note: First time doing rest pause method. My goal was to get all 20 reps on all 3 sets but didn't happen but at least I got to 15 on first set. Totally butt burner!

DB Plié Squat / BB RDL
50lbs x 15 / 75lbs x 15
50lbs x 12- focus on form/depth / 80lbs x 12
50lbs x 12 / 80lbs x 15

Note: For DB Plié Squat, I focused on my form and depth instead of the weight for now.

Lying ham curl / weight plate side lunges
60lbs x 12 / 10lbs x 15@each
60lbs x 13 / 20lbs x 12@each
60lbs x 13 / 20lbs x 12@each

45° weighted Hyper Ext
2x25lbs x 15

And I'm loving my new Converse shoes! Definitely feel a lot better in deads and squats with these flat shoes :))