Skip to main content

Jan/Feb Training Plan


MONDAY UPPER HEAVY
1)Standing calf raise 10x10 30s rest
2)1 arm snatch 5x6  60s rest
3a)Overhead press 3x5/5x5/2x5/1x5RM (Weeks 1-4) 60s
3b)Weighted neutral grip pullups  5x5  60s
4a)Close grip bench 3x5/5x5/2x5/1x5RM  60s
4b)Front lever hold 4x10 60s
Heavy prowler sprints
WEDNESDAY LOWER
1a)Vertical jump 3x5 60s
1b)GHR 3x5
2)Squat 3x5/5x5/2x5/1x5RM  2 min
3)BB hip thrust 4x8 60s
4a)1 leg squat 3x6-8  30s
4b)Lsit 3x12s 30s
5)Band Clams
Farmer’s walks
FRIDAY UPPER
1a)Feet elevated inverted row 5x6-8 60s
1b)HSPU 5x3-5  60s
2a)Suspended pushup 5x6-8 45s
2b)Front lever 3x10 seconds 45s
3a)Bicep curl 3x10  30s
3b)Ab wheel 3x6-8  30s
4)Lateral raises or TRX flyes
SATURDAY LOWER
1)Seated calf raise 10x10
2)Deadlift 5x8(55%)/4x8(60%)/3x8(65%)/deload
3)Leg press 3x15
4)1 leg glute bridge 3x10-12
5)Band abductions
KB swings and/ or double unders


Comments

  1. UnknownJanuary 19, 2014 at 6:29 PM

    this sounds great Lindsay! <3 thanks for sharing :) I hope you enjoy :) <3

    ReplyDelete
  2. Sarah EJanuary 21, 2014 at 5:19 PM

    Wow, girl! you look amazing! My inspiration! Thanks for posting this awesome workout! :)

    ReplyDelete
  3. AnonymousJanuary 24, 2014 at 4:16 PM

    Thanks for sharing your workout plan! I hope you don't mind, I am going to use your workout plan as inspiration for mine. You are so an inspiration, and so beautiful inside and out :) God bless!

    ReplyDelete
    Replies
    1. LindsayJanuary 25, 2014 at 8:23 AM

      No problem!! Thanks so much, I really appreciate that! :)

      Delete
  4. UnknownJanuary 29, 2014 at 12:33 PM

    One thing I can say about your training plan, wow! Your whole week is full of action. You definitely know how to make your January and February productive and healthy. Keep it up!

    Derrick @ PersonalTrainingHudson.com

    ReplyDelete

Post a Comment

Popular posts from this blog

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
227 comments
Read more
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
4 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