Skip to main content

October Training Plan

I change my finishers and also sets and reps based on how I'm feeling that day, not always what I have planned out, but here is my tentative plan for this month:

Monday Upper
1)Weighted pull-ups  5x3-5
2)BB push press 5x3
3a)DB chest press 4x6-8
3b)BB bentover row: 4x6-8
4a)Bis-EZ bar drag curls 3x12
4b)Tricep pushdowns 3x12
5)Pullaparts x50
*Finisher: Farmer’s walks,  OH carries, Battle ropes, or Double unders, or combination
Wednesday Lower
1)Glute ham raise 3x6-8/ squat jumps between sets
2)Front Squat 4x6
3)Hip thrust 3x6-8
4)Single leg reverse lunge 3x8-10
5a)Calf raise  4x10-12
5b)Hanging leg raise 4x8-10
6)Band clam raises 2x12-15
KB swings
 
 Friday Upper
1)Snatch 5x3
2)Bench press 5x5
3a)DB OH press 4 x 6-10
3b) 1 arm DB row: 4x 6 -10
4a)TRX face pull 3x12
4b)L-sit hold
Front lever practice
*Finisher: Pushup /pullup ladder 1-5 or Burpee pullups
Saturday Lower
1)Box jump 3x5
2)Oh squat 3x6-8
3)Deadlift –cluster  sets(x1)
4)Single leg glute bridge  3x10-12
5)Seated abductions 2x30
*Finisher: Prowler pushes, Swings, or OH walking lunges, Tire flips or combination
And... just because I freakin' love her, I'll leave you with this video! I want to be Erin Stern when I grow up!!  She is amazing-perfect balance of athleticism, strength and aesthetics!

Comments

Post a Comment

Popular posts from this blog

People always said That time would heal the pain But how can that be When mine still remains? The tears still fall At just the thought of you So I know that what they say Just can't be true As the years go by I miss you so much still  No matter how much time passes I know I always will How are you not here To ease my hurting heart? Never could I have imagined We would ever be apart My world has been shattered A piece of me is gone And all I can do is pray For strength to live on I know that one day soon I will see you again I just have to try to suffer through And make it until then
5 comments
Read more

Putting My Heart Out There

Hey guys. Here's where we're at right now: Matt finished his radiation treatments last week. Did they help? I don't know. He's sleeping a lot more. Having trouble chewing and swallowing. Not eating much. Not talking much, at least not in full sentences. It's just been a slow, steady decline for the last few months. I think it was really too late for radiation....But who knows, maybe it is delaying things. We went in last Tuesday for his infusion and talked with his neuro-oncologist about everything that we've been seeing with Matt, and he decided that we're at the point now where we should discontinue treatments...I feel like it's the right decision, even though it breaks my heart knowing that there is nothing else we can do. But I feel like we've done everything. All the supplements, the diet, the chemo, the radiation... Matt has fought hard. He never gave up hope. He kept the faith. He never complained through any of this. Not once did I hea...
238 comments
Read more

Why?

Why? Why do I care so much?  Why do I make sure they brush their teeth at night so that they don't get cavities? Why do I spend my own money to buy them clothes, toys and decorate their rooms, among other things?  Why do I do 5,000 loads of laundry a week to make sure they have clothes to wear to school? Why do I make sure they go to church on Sundays so that they'll be raised to know about Jesus? Why do I try to give them chores and responsibilities so that they will turn out to be decent human beings? Why do I read them a bedtime story at night, even when I'm exhausted? Why do I clean up after them constantly and cook for them and try to always have healthy snacks and food on hand? Why do I go to their sports games and practices, just to feel like the odd man out standing there awkwardly with their bio mom? Why do I give 100% of myself and make so many sacrifices for children I didn't birth? Only to be insulted and told hurtful things? To be made to feel like I'm ...
5 comments
Read more