tag:blogger.com,1999:blog-88597138809312444912024-03-05T20:54:47.119-08:00Stay Fit and HealthyA blog to keep my workout on trackJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.comBlogger1312125tag:blogger.com,1999:blog-8859713880931244491.post-73544719000859218052014-11-08T19:02:00.000-08:002014-11-08T19:02:06.541-08:00Glutes & Legs 15 minute HIIT track field<b>Mobility Warm Up (Jane Fonda Butt Floor works)</b><br />
<br />
<b>BB Hip Thrust (3 risers) / standing side hip abdct 30@ea</b><br />
155lbs x 20 - warmup (butt fired up crazy)<br />
225lbs x 12<br />
245lbs x 8<br />
255lbs x 6<br />
<br />
<b>BB Sumo Deadlift</b><br />
95lbs x 8<br />
100lbs x 8<br />
100lbs x 8<br />
<br />
<b>BB Back Squat</b><br />
3x80lbs x 10<br />
<br />
Hard 10 reps esp last 2-3 reps<br />
<br />
<b>Lying One Leg Curl</b><br />
30lbs x 12@ea leg<br />
<br />
<b>BB Side Lunges</b><br />
20lbs x 15@ea<br />
20lbs x 12@ea<br />
<br />
<b>SUPERSET:</b><br />
<b>45° DB Hyper Ext</b><br />
2x30lbs x 15<br />
<br />
<b>1 DB Bulg Split Squat</b><br />
2x20lbs x 10@ea<br />
<br />
<b>15 min HIIT trackfield</b><br />
<br />
<b>Part#1: 5 mins</b><br />
30 sec run / 30 sec walk x 5<br />
Av run distance: 100-115m<br />
<br />
<b>Part#2: 10 mins</b><br />
1 min run / 1 min walk x 5<br />
Av run distance: 220-250m<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-10348311451225084342014-11-07T19:00:00.000-08:002014-11-08T19:00:47.822-08:00KB BOLT testing + Jane Fonda Butt Workout<b>AM: Jane Fonda Butt Workout</b><br />
<br />
Standing Side Hip Abdct 2x20@ea<br />
SS:Quadruped Leg Swing 20@each/ fire Hydrant 20@ea<br />
Reverse Hyper 20x<br />
<br />
PM: KB BOLT test lifts<br />
<b>10 min</b><br />
One Arm Snatch<br />
10kg x 120<br />
<br />
3 min rest<br />
<br />
<b>10 min</b><br />
One Arm Jerk<br />
10kg x 136<br />
<br />
No breaks while lifting just switching armsJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-1588008322034757832014-11-06T18:58:00.000-08:002014-11-08T18:58:23.288-08:00Chest, Back and Arms + 3x30 bodyweight glute works<b>Mobility Warm Up</b><br />
<br />
<b>DB Bent Over Rear Delt Raise</b><br />
3x7.5lbsx15<br />
<br />
<b>SUPERSET#1:</b><br />
<b>BB Row</b><br />
55lbs x 12<br />
65lbs x 12<br />
70lbs x 10 - new weight<br />
<br />
<b>DB Incline Chest Fly</b><br />
3x10lbsx12<br />
<br />
<b>SUPERSET#2:</b><br />
<b>Cable Wide Lat Pulldown</b><br />
50lbs x 12 - too light<br />
60lbs x 12 - ok but still light<br />
75lbs x 12 - ok<br />
<br />
<b>One Arm DB Floor Press</b><br />
3x20lbsx12@ea arm<br />
<br />
<b>SUPERSET#3:</b><br />
DB One Arm Row<br />
3x30lbs x 10@ea arm<br />
<br />
<b>Pushup</b><br />
3x10<br />
<br />
<b>Plate Glute Bridge</b><br />
3x25lbs x 30<br />
<br />
<b>Assisted Pullup Practice</b><br />
6 (last 3 on machine)<br />
<br />
<b>Chin Up practice</b><br />
5 (first 2 unassisted)<br />
<br />
<b>Bodyweight Overhead Triceps Ext</b><br />
3x10<br />
<br />
<b>Cable Triceps Rope Pushdown</b><br />
10lbs x 12<br />
15lbs x 12-too heavy<br />
10lbs x 15<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-32494305168651089962014-11-05T18:54:00.000-08:002014-11-08T18:56:04.788-08:00Active Rest Day: Zuzka 12 min Jump Rope Cardio + Jane Fonda Butt Works + Core/AbsZuzka's 12 min Jump Rope Cardio: <a href="http://zuzkalight.com/workouts/jrcx-2/">http://zuzkalight.com/workouts/jrcx-2/</a><br />
<br />
<b>50” on / 10” off x 12 rounds</b><br />
Basic JR<br />
Competition Burpee<br />
Side to side JR<br />
Jump squat & touchdown alt arms<br />
Jumping jack JR<br />
Rev Lunge & front kick (alt leg)<br />
Scissors JR<br />
Crab & kick up<br />
High Knees JR<br />
Mt Climbers<br />
JR w double unders<br />
Plank Jacks<br />
<br />
<b>Jane Fonda Butt Workout</b><br />
Reverse Hyper on stability ball 30x<br />
SS#1: med band Fire Hydrant 30&ea / clams 30@ea<br />
SS#2: Quadruped Straight Leg Pulse 30@ea / quadruped Straight Leg Back Kick 30@ea<br />
<br />
<b>Abs & Core:</b><br />
3 rounds:<br />
Elbow side plank & lift 10@ea side<br />
Elbow plank side walk 20x total<br />
Full plank w knee tuck 20x total<br />
<br />
Total workout: 30 minsJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-66883367981685081392014-11-04T18:48:00.000-08:002014-11-08T18:54:23.375-08:00Glutes & Legs<b>Mobility Warm Up (5-10mins)</b><br />
<br />
<b>DB Plié Squat / assisted pullup</b><br />
50lbs x 20 / 1<br />
50lbs x 20 / 1<br />
55lbs x 20 / 1<br />
<br />
<b>BB Hip Thrust (4 risers) - mini pyramid - resting only for switching weights</b><br />
195lbs x 15<br />
215lbs x 12<br />
235lbs x 10<br />
215lbs x 12<br />
195lbs x 15 - singles last 5<br />
<br />
<b>Leg Press / assisted pullup</b><br />
100lbs x 12 / 2<br />
100lbs x 10 / 2<br />
100lbs x 10 / 3 (machine)<br />
<br />
<b>1 DB One Leg RDL + Rev Lunge Combo</b><br />
2x25lbs x 10@ea<br />
<br />
<b>Seated Leg Curl / Bodyweight Static Side Lunge</b><br />
65lbs x 12 / 20@ea<br />
<br />
<b>Cable Standing Leg Curl</b><br />
2x22.5lbsx15@ea<br />
<br />
<b>Cable Standing Back Kick</b><br />
1x22.5lbsx10@eaJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-35924742494354429482014-11-03T18:36:00.000-08:002014-11-08T18:43:53.155-08:00Active Rest Day: Jane Fonda Butt Works & Zuzka Power Yoga #2<b>Warm Up:</b><br />
Jane Fonda Butt Floor Works<br />
<br />
<b>Zuzka Power Yoga #2</b><br />
<a href="http://zuzkalight.com/workouts/power-yoga-2-2/">http://zuzkalight.com/workouts/power-yoga-2-2/</a><br />
<br />
Workout Breakdown (modified Part 1 to skip the weird jump)<br />
<br />
<b>Part #1</b><br />
Sun Salutation to chair pose 10x<br />
<br />
<b>Part #2</b><br />
2 rounds of:<br />
1. Chair pose with side leg lift x 20<br />
2. Hold chair pose for 20 seconds<br />
3. Windmill x 5 (each direction)<br />
<br />
<b>Part #3</b><br />
1. Crescent pose to knee up x2 to Warrior 3 x 5 sets on left leg<br />
2. Windmill x5 (each direction)<br />
3. Crescent pose to knee up x2 to Warrior 3 x 5 sets on right leJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-24092814206120028672014-11-02T18:35:00.000-08:002014-11-08T18:36:24.227-08:00KB Circuit<b>5" on / 20" off x 3 rounds</b><br />
Dbl cleans<br />
Dbl jerk<br />
Push up to side plank<br />
1/2 Getup + spartan sit (R)<br />
1/2 Getup + spartan sit (L)<br />
1 arm half snatch (R)<br />
1 arm half snatch (L)<br />
Slingshot (KN circling body)<br />
<br />
8kg for getup & double jerk<br />
10kg for the restJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-17059495380036567962014-11-01T18:34:00.000-07:002014-11-08T18:35:34.807-08:00Glutes & Legs + 12 min HIIT track field<b>Mobility Warm Up</b><br />
<br />
<b>BB Hip Thrust (3 risers) / front & side heavy band walk</b><br />
185lbs x 15 - warmup /40<br />
3x235lbs x 12 / 3x40<br />
<br />
<b>BB Deadlift / hanging on a pullup bar</b><br />
100lbs x 10<br />
100lbs x 8<br />
100lbs x 10 - singles last 2 reps<br />
<br />
<b>BB Front Squat (paused at bottom)</b><br />
3x80lbs x 8 ( hard last 2 reps)<br />
<br />
<b>BB RDL / 2DB Bulg Split Squat</b><br />
85lbs x 12 / 10lbs x 10@ea<br />
85lbs x 12 / 10lbs x 10@ea<br />
<br />
<b>Lying One Leg Curl / 1 DB Static Side lunge</b><br />
2x30lbs x 12@ea / 2x10lbs x 15@ea<br />
<br />
<b>45° DB Hyper Ext</b><br />
2x30lbs x 15<br />
<br />
<b>12 min sprint HIIT</b><br />
60m x 10 sec x 3 rounds<br />
109m-160m x 20sec-1min x 6 rounds<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-70869239896506010032014-10-31T18:30:00.000-07:002014-11-08T18:30:19.788-08:00KB Complex at Home Workout<b>3 rounds:</b><br />
20x Dbl Cleans<br />
10x Dbl half snatch<br />
10x Dbl kb press<br />
10x Dbl c & j<br />
10x Rev body rows<br />
Rest 1 min<br />
<br />
Used 15lbs on all lifts<br />
Total time: 25 mins<br />
Planned not to put bells down in circuit but didn't happen<br />
Workout felt tough<br />
Delts & Tris were burntJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-18462241206291282652014-10-30T18:28:00.000-07:002014-11-08T18:29:41.211-08:00Chest, Shoulders & Arms<b>Mobility Warm Up</b><br />
<br />
<b>Jane Fonda Butt Floor Works</b><br />
<br />
<b>Prone Incline DB Rear Delt Flys</b><br />
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each<br />
2x7.5lbs x 15<br />
<br />
<b>DB Incline Chest Flys</b><br />
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each<br />
2x12.5lbs x 12<br />
<br />
<b>Assisted Pullup practice</b><br />
2 reps<br />
<br />
<b>Hammer Incline Chest Press</b><br />
25lbs x 10 / Assisted Pullup practice 2 reps<br />
27.5lbs x 8 /Assisted Pullup practice 2 reps<br />
27.5lbs x 8 / Assisted Pullup practice 2 reps<br />
<br />
<b>One Leg Hip Thrust (bench)</b><br />
1x30@each<br />
<br />
<b>BB Close Grip Bench Press</b><br />
45lbs x 12 /Assisted Pullup practice 2 reps<br />
45lbs x 10 / Assisted Pullup practice 2 reps<br />
45lbs x 10<br />
<br />
<b>Machine assisted pullup (10lbs)</b><br />
3 / 2<br />
<br />
<b>DB Incline Lateral Delt Raise</b><br />
3x5lbs x 15@ea<br />
<br />
<b>Standing DB Front Delt Raise (neutral grip)</b><br />
2x7.5lbs x 12<br />
<br />
<b>BB Lying Overhead Tris Ex / Incline DB Curls</b><br />
3x20lbs x 15 / 3x7.5lbsx12<br />
<br />
<b>Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball</b><br />
2x15 /2x20reps<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com1tag:blogger.com,1999:blog-8859713880931244491.post-67013809594794258002014-10-28T18:26:00.000-07:002014-11-08T18:28:14.694-08:00Glutes & Legs 10 min HIIT track field<b>Mobility Warm Up</b><br />
<br />
<b>BB Plié Squat/ Assisted overhandgrip pull up practice</b><br />
45lbs x 20 / 1<br />
50lbs x 20 / 1 - need position neck properly so not to strain traps<br />
55lbs x 20 - practice dead hang on pullup bar contracting lats<br />
<br />
<b>BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)</b><br />
185lbs x 12- felt heavy / 20<br />
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)<br />
235lbs x 10- singles last 2<br />
<br />
<b>Leg Press (weight on @ea side)</b><br />
3x100lbs x 12<br />
<br />
<b>BB RDL / Weight Plate Side Lunges</b><br />
2x85lbs x 12 / 2x25lbsx12@ea<br />
<br />
<b>Seated Ham Curl</b><br />
60lbs x 12 - light<br />
65lbs x 15<br />
70lbs x 12<br />
<br />
<b>Cable Standing Leg Curl / DB Side Step Ups (4 risers)</b><br />
22.5x15@ea / 20lbsx16@ea<br />
<br />
<b>10 min HIIT sprint</b><br />
50m -9 secs x 8 rounds<br />
80m -13secs x 5 rounds<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-82867902199369561642014-10-27T18:23:00.000-07:002014-11-08T18:24:25.557-08:00Back & Shoulders<b>Mobility warm up</b><br />
<br />
<b>BB Row</b><br />
50lbs x 12 - warmup<br />
60lbs x 10<br />
60lbs x 8<br />
60lbs x 8<br />
<br />
<b>Assisted Pullup Practice</b><br />
6 - 1st 3 no machine / last 3 w machine<br />
5 - 1st 2 no machine / last 3 w machine<br />
6 - 1st 3 no machine / last 3 w machine<br />
<br />
<b>Hammer Wide Lat Pulldown</b><br />
1x45lbs x 12<br />
<br />
<b>DB One Arm Row</b><br />
2x30lbsx8 @ea arm<br />
30lbs x 10@ea arm<br />
<br />
<b>Unassisted Chin Ups / pushups</b><br />
2.5 / 10<br />
2.75 / 10<br />
1 / 10<br />
<br />
<b>Seated DB Arnold Press</b><br />
15lbs x 12<br />
20lbs x 9 (used 15lbs last 3)<br />
20lbs x 8!<br />
<br />
<b>Standing DB Lateral & Front Delt Raise</b><br />
2x7.5lbs x 12<br />
<br />
<b>MedBall Full Plank with knee tuck (both hands on a med ball)</b><br />
2x20 total<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-4041487203993976162014-10-25T18:22:00.000-07:002014-11-08T18:23:11.842-08:00Glutes & Legs<b>Mobility Warm Up</b><br />
<br />
<b>BB Sumo Deadlift</b><br />
65lbs x 12 - warmup<br />
95lbs x 10<br />
105lbs x 8<br />
105lbs x 10- singles last 2<br />
<br />
<b>BB Back Squat</b><br />
75lbsx 10<br />
80lbs x 10<br />
80lbs x 12- deep 5 breaths last 2 singles<br />
Traps start burning<br />
<br />
<b>BB Hip Thrust (3 risers) / band side to side walk</b><br />
185lbs x 12 / 40 total<br />
235lbs x 10 / 40<br />
255lbs x 8 / 40<br />
<br />
<b>BB Reverse Lunge (back style)</b><br />
1x65lbs x 12 @each - left trap felt burn when doing other side<br />
1x65lbs x 10@each<br />
<br />
<b>2 DB RDL (weight @each hand)</b><br />
3x35lbs x 12<br />
<br />
<b>Lying Ham curl</b><br />
60lbs x 10 - feet pointed down on way up & feet pointed up on way down - very hard/ couldn't reach 12 so moved down next set<br />
55lbs x 12<br />
55lbs x 12<br />
<br />
<b>2 DB Side Lunges (DB @ea hand)</b><br />
2x10lbs x 12@ ea<br />
<br />
<b>45° Prisoner's Hyper Ext</b><br />
1x25<br />
<br />
<b>45° One Leg Prisoner's Hyper Ext</b><br />
1x12@ea - hammies burnt!<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-2495836718634352612014-10-24T18:21:00.000-07:002014-11-08T18:21:42.187-08:00Kettlebell Pentalthon<b>5' each lift / 2 min rest in between ea lift</b><br />
Could switch hands anytime<br />
1 arm clean (12kg x 80)<br />
1 arm clean & press 10kgx34<br />
1 arm half snatch 10kgx62<br />
1 arm jerk 10kg x 58<br />
<br />
Chin Ups (unassisted & dead hang)<br />
2 / 3Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-38624842783865795982014-10-23T18:19:00.000-07:002014-11-08T18:20:50.997-08:00Chest, Back & Arms<b>Mobility Warm Up</b><br />
<br />
<b>DB Bent Over Rear Delt Flys / BW Stability Ball Glute Bridge</b><br />
3x7.5lbsx15 / 3x30<br />
<br />
<b>Hammer Front Lat Pulldown / Peck Deck Chest Flys</b><br />
35lbs x 12 / 50lbs x 12<br />
40lbs x 12 / 55lbs x 12<br />
45lbs x 12 / 60lbs x 12<br />
<br />
<b>Seated One Arm Cable Row / Push Ups</b><br />
12.5lbs x 15@ea- too light / 10<br />
20lbs x 12@ea / 10<br />
20lbs x 12@ea / 10<br />
<br />
<b>Lying Leg Raise (rested 30 secs between sets)</b><br />
15 / 12 / 12<br />
<br />
<b>Overhand grip Pull up practice</b><br />
5 (last 3 with machine assisted)<br />
8 ( machine assisted 10-20lbs)<br />
<br />
<b>1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl</b><br />
3x15lbs x 15 /3x 10lbs x 12<br />
<br />
<b>Full plank & knee tuck</b><br />
20@each<br />
15@ea (both hands on med. ball) - harder<br />
15@ea (both hands on med. ball)Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-21490960520004581732014-10-21T18:51:00.003-07:002014-10-21T18:51:54.206-07:00Glutes & Legs + 10 min HIIT sprint/walk trackfield workout<b>Mobility Warm Up</b><br />
Various glute activation<br />
<br />
<b>DB Plié Squat</b><br />
45lbs x 20 - warmup<br />
50lbs x 20<br />
50lbs x 20<br />
<br />
<b>BB Plié Squat (back style)</b><br />
45lbs x 20<br />
<br />
<b>BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top</b><br />
155lbs x 12 - warmup<br />
185lbs x 12<br />
205x 12- singles last 2 reps<br />
215 x<br />
<br />
<b>One Leg Press (weight @ea side)</b><br />
10lbs x 12@each<br />
15lbs x 12@each<br />
20lbs x 12@each - good weights<br />
<br />
<b>1 DB One Leg RDL / One Leg Ext</b><br />
35lbs x 15@ea / 30lbs x 12@ea<br />
35lbs x 15@ea / 30lbs x 12@ea<br />
35lbs x<br />
<br />
<b>Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)</b><br />
20.5lbs x 20@ea / 15lbs x 12@ea<br />
22.5lbsx15@ea / 15lbs x12@ea<br />
22.5lbs x15@ea - extra set for ham curl<br />
<br />
<b>10 min HIIT sprint/brisk walk track field</b><br />
Av sprint speed: 10mph<br />
Av brisk walk speed: 3.5mph<br />
Repeated 12times<br />
Total distance: 1 miles<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-968731863540137142014-10-20T18:45:00.000-07:002014-10-21T18:50:44.273-07:00Active Rest Day (Outdoor Cardio) + Jane Fonda butt floor worksBrisk walk / light jog (1 hour)<br />
Av. speed: 3.8mph<br />
Max speed: 8 mph<br />
Distance: 3.8miles<br />
<br />
Jane Fonda Butt Floor Works<br />
<br />
<b>Superset#1:</b><br />
Clamshell / Standing Side Hip Abduction<br />
3x30@each / 3x30@each<br />
<br />
Superset #2:<br />
One Leg Glute Bridge / Donkey Kick<br />
3x30@each / 3x30@each<br />
<br />
Superset #3:<br />
Quadruped Leg Swing / Fire Hydrant<br />
2x20 @each / 2x20@each<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-27755976208288538192014-10-18T18:44:00.000-07:002014-10-21T18:45:36.072-07:00Glutes & Legs<b>Mobility Warm Up</b><br />
Bodyweight glute activation<br />
<br />
<b>BB Hip Thrust (3 risers) / band side to side walk (30@each side)</b><br />
185lbs x 15 - warmup<br />
215lbs x 12<br />
235lbs x 10<br />
255lbs x 8<br />
<br />
<b>BB Deadlift (moderate weight)</b><br />
65lbs x 10 - warm up<br />
95lbs x 10 - ok weight<br />
100lbs x 10<br />
<br />
<b>BB Front Squat (8-10)</b><br />
70lbs x 10<br />
80lbs x 10<br />
85lbs x 10 (hard last 2-3 reps)<br />
<br />
<b>BB RDL</b><br />
3x85lbs x 12 - left grip almost gave out<br />
<br />
<b>Seated One Leg Curl / 2 Plate weights Side Lunges</b><br />
3x30lbs x 12@ea / 2x10lbs x12@ea<br />
<br />
<b>1 Weight plate Bulg Split Squat / BW 45° One Leg Hyper</b><br />
2x10lbs x 12@each / 2x15@each<br />
<br />
<b>Cable Standing Side Hip Abduction</b><br />
15.5lbs x 15@ea - too heavy for left<br />
2x14lbs x 15@ea<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-86167541971435068652014-10-17T18:43:00.000-07:002014-10-21T18:44:17.664-07:00Kettlebell Endurance ComplexSingle KB @each time<br />
No set down unless changing weight<br />
1' @ea lift<br />
<br />
Hand to hand swing<br />
OH squat (L)<br />
KB cleans (L)<br />
OH Squat (R)<br />
KB cleans (R)<br />
KB press (L)<br />
Kb Press (R)<br />
Hand to hand Cleans<br />
TGU (L)<br />
TGU (R)<br />
Clean & Jerk (L)<br />
Clean & Jerk (R)<br />
Swing - catch - Squat<br />
Slingshot (KB around body)<br />
Half Snatch (L)<br />
Half Snatch (R)<br />
Plank on KB<br />
<br />
Used 8kg for OH Squat & TGU<br />
10kg for rest lifts<br />
<br />
Total: 20 mins<br />
<br />
Finisher:<br />
2x10kgx20 KB Jump SquatJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-50373578970996656062014-10-16T14:34:00.000-07:002014-10-16T14:34:16.451-07:00Chest & Back + Arms<b>DB Prone Incline Rear Delt Raise</b><br />
5lbs x 15<br />
7.5 x 15<br />
2x7.5x12<br />
<br />
<b>T Row Bar / Peck Deck Chest Fly</b><br />
30lbs x 12 / 40lbs x 12 warmup<br />
35lbs x 10 / 45lbs x 8<br />
37.5lbs x 8 / 45 x 8<br />
<br />
<b>One Arm DB Incline Chest Press / DB One Arm Row</b><br />
20lbs x 10@ea / 25lbs x12@ea<br />
20lbs x 10@ea / 30lbsx10@ea<br />
20lbs x 10@ea / 30lbsx10@ea<br />
<br />
<b>Cable Wide Lat Pulldown</b><br />
45lbs x 12<br />
50lbs x 12<br />
50lbs x 12<br />
<br />
<b>BB Close Grip Bench Press / BW One Leg Hip Thrust</b><br />
3x45lbsx12 / 3x30<br />
<br />
<b>BB Lying Triceps Ext / DB Incline Curl</b><br />
10lbs x 12 / 7.5x12 (too easy)<br />
2x10lbs x 12 /2x 10lbsx10<br />
<br />
<b>Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension</b><br />
1 min / 1 min / 1 min<br />
<br />
<b>Notes:</b><br />
Overall:<br />
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left<br />
<br />
DB Incline One Arm Chest Press:<br />
Not much balance control on left arm for w 1 arm db incline chest press so went lighter<br />
<br />
Cable wide pulldown:<br />
Better control pulling from lats<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-64602738480710557872014-10-14T14:55:00.003-07:002014-10-14T14:55:54.126-07:00Glutes & Leg + 12 min HIIT sprint/walk back Workout <b>Mobility Warm Up</b><br />
<br />
<b>BB Hip Thrust (4 risers) / Band works</b><br />
185lbs x 15 - warm up<br />
205 x 12<br />
235 x 10<br />
235 x 10<br />
<br />
<b>DB Plié Squat</b><br />
3x50lbs x 20<br />
<br />
<b>Light BB Deadlift</b><br />
65lbs x 12<br />
<br />
<b>Leg Press (weight @ea.)</b><br />
90lbs x 12<br />
100lbs x 12<br />
100lbs x 12<br />
<br />
<b>Lying Ham Curl / BB Side Lunges</b><br />
2x60lbs x 12 / 2x 20lbsx12@ea<br />
60x13 (moved to 50 last 4)<br />
<br />
Note: foot pointed straight on way up & pointed up on way down<br />
<br />
<b>1 DB Side Step Up / Cable Standing Leg Curl</b><br />
2x12.5lbsx15@ea / 3x22.5x15@ea<br />
<br />
<b>Standing Cable Back Kick</b><br />
1x22.5lbsx12@ea<br />
<br />
<b>HIIT sprint/walk back</b><br />
Repeated 10x<br />
Total time: 12 mins<br />
<br />
Hungry!Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-17713053016228378612014-10-12T20:07:00.001-07:002014-10-12T20:07:22.325-07:00Kettlebell Circuit WorkoutMobility Warm Up<br />
<br />
<b>30 min AMRAP</b><br />
KB Swing 20x<br />
Burpees (no push up) 10x<br />
KB Sit Up 15x<br />
KB One Arm Row 10@ea<br />
KB One Arm Half Snatch 10@ea<br />
KB One Arm Jerk 10@ea<br />
<br />
Used:<br />
18kg for swing<br />
12kg for row<br />
10kg for the rest<br />
<br />
Got 4 RoundsJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-52667890304005599322014-10-11T15:39:00.000-07:002014-10-11T15:39:09.447-07:00Glutes & Legs Workout<b>Mobility Warm Up</b><br />
<br />
<b>BB Hip Thrust (5 risers) /seated band hip abdct</b><br />
155lbsx 15- warmup<br />
185lbs x 10 - warmup<br />
205lbs x 10<br />
235lbs x 8<br />
<br />
<b>BB Sumo Deadlift</b><br />
95lbs x 8<br />
105 x 7<br />
105 x 7<br />
<br />
Note: DL felt tough today- not enough energy<br />
<br />
<b>BB Back Squat</b><br />
75lbs x 10<br />
80lbs x 8<br />
80lbs x 10<br />
<br />
Note: got a little light headed<br />
<br />
<b>BB Reverse Lunge</b><br />
1x65lbs x 10@each<br />
<br />
<b>BB RDL / 2 DB Side Lunges (10lbs@ea)</b><br />
3x80lbs x 15 / 2x10lbs x 12@ea<br />
<br />
<b>Seated One Leg Curl</b><br />
2x30lbsx12@ea<br />
1x30x15@ea ( moved down to 25lbs last 6 reps)<br />
<br />
<b>45° weighted Hyper Ext</b><br />
2x25lbs x 15<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-5744281512975120122014-10-08T15:36:00.000-07:002014-10-11T15:38:08.569-07:00Chest & Back + 3x30 Bodyweight One Leg Glute Bridge<b>Mobility Warm Up</b><br />
<br />
<b>Peck DeckRear Delt Flys/ Peck deck chest fly</b><br />
25lbs x12 / 35lbsx 12<br />
35 x 12 / 40 x 12<br />
40 x 12 / 45 x 12<br />
<br />
<b>Pullup practice</b><br />
1-1-1<br />
<br />
<b>Hammer Iso Front Lat Pulldown</b><br />
30lbs x 12<br />
35lbs x 12<br />
<br />
<b>Cable wide Lat Pulldown</b><br />
45lbs x 12<br />
50lbs x 12<br />
50lbs x 12<br />
<br />
Note: felt tension on lats more<br />
<br />
<b>Seated Cable Row (weight @ea side)/Bodyweight One Leg Glute Bridge</b><br />
3x27.5lbs / 3x30@each<br />
<br />
<b>Hammer Incline Chest Press (weight @ea side)</b><br />
25lbs x 12<br />
30lbs x 8 - left almost gave out<br />
30lbs x<br />
<br />
<b>Push Ups (resting at bottom) / Lying Leg Raise</b><br />
6 / 10<br />
6 / 10<br />
Joshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0tag:blogger.com,1999:blog-8859713880931244491.post-54681753616771694312014-10-07T15:03:00.000-07:002014-10-11T15:04:01.331-07:00Glutes & Legs + 10 min HIIT sprint/walkI surprised myself with the hip thrust.Granted it was one riser less than the usual 5 risers but still a good effort, I think.<br />
<br />
Afterward I had the sprint/brisk walk HIIT at a baseball field repeated 8 times for a total 13 minutes. Not too bad.<br />
<br />
<b>Mobility Warm Up</b><br />
<br />
<b>BB Hip Thrust (4 risers) / band work</b><br />
155lbs x 15- warmup<br />
185x15 - warmup<br />
225x 12<br />
245 x 10<br />
255 x 8<br />
<br />
<b>DB Plié Squat / reverse body rows</b><br />
3x50lbs x 15 / 2x10-12<br />
<br />
<b>Leg Press / lunges</b><br />
70lbs x 12 / walking lunges 25lbs x 24<br />
70lbs x 12 (60lbs last 2) / walking lunges 25lbs x 24<br />
70lbs x 12 (60lbs last 3)<br />
<br />
<b>2 DB side Step up (4 risers) /Cable Standing Leg Curl</b><br />
7.5lbs x 12@each / 20lbs x 15@ea<br />
7.5lbs x 12@ea/22.5lbsx15@ea<br />
<br />
<b>Cable Side Hip Abct</b><br />
2x15lbs x 12-15@ea<br />
<br />
<b>Sprint/Brisk Walk HIIT x 8 rounds</b><br />
Average distance: 70-100m<br />
Average sprint speed 15.5kph (9.6mph)<br />
Total time: 13 minsJoshttp://www.blogger.com/profile/14287256656227478955noreply@blogger.com0