Workouts of the Week

MONDAY  UPPER BODY+GLUTES
This workout was just two heavy upper body lifts with ring pullups and pull-aparts thrown in to balance out all the pushing. Clean and jerks were fun-I really like working on those!  I kept bench a little lighter this week. It felt okay, but still not super strong. Of course, doing push jerks before-hand and pullups between sets could be part of the reason! After that I did 4 rounds of a glute circuit, which I really liked. 
1)Clean and jerk practice: 115x4x2
2a)Bench press: 95x8/105x6/6/6/5
2b)Ring pullups: 4x8
3)Pullaparts: 20/20/25/25
*Glute finisher:
Single leg foot elevated glute bridge x12
Cable pull-throughs x15
Seated band abductions x20
4 x
WEDNESDAY LOWER BODY
I really liked this leg workout for some reason! I kept squats a little lighter for a few sets of 6.That last set of 10 with 155 though...basically cardio!  My breathing sucks! I really felt like deadliftng heavy, so I decided to do those after squats. I worked up to 225 for a double, then a back off set of 5 with 205. They felt pretty good today! I've always liked doing deadlifts better after squats when I'm more warmed up. Then I did barbell walking lunges, another exercise that feels like cardio! After that was band walks and back extensions to hit the glutes, then calves and abs. No leg finisher since I felt like I'd worked my legs enough! And my butt was sore the next day!
1)Squat jumps: 3x5
2)Squats: 155x6/165x6/165x6/155x10
3)Deadlifts: 135x5/155x5/185x2/205x2/225x2/205x5
4)Barbell walking lunges: 60x3x10
5a)Band walks: 3x12
5b)Back extensions: 40x3x10
6a)Calf raise: 15/15/13/12
6b)Ab wheel: toes 2x10/knees 1x20
FRIDAY UPPER BODY
Pullups have been bothering my shoulder a bit lately, so I'm going to lay off of those for a while and do lat pulldowns instead. This workout was just another "on the fly" workout. I ended up being really sore in my lats and biceps the next day!

1a)Lat pulldown: 100x3x8
1b)1 arm overhead press: 35x8/35x8/30x10
2a)Chest supported DB row: 35x12/40x3x10
2b)Feet elevated dumbbell pushups: 4x10
3a)Seated incline bicep curls: 22.5x8/22.5x8/20x8
3b)Lsits: 3x15 seconds
1 arm overhead carries 45lbs x 3x 30 seconds

SATURDAY LOWER BODY-AT HOME WORKOUT
I didn't need to deadlift, so I decided to skip the gym and worked out at home. It was just so beautiful out! I need that sometimes to keep things fun and fresh. I can get a good workout with just a couple dumbbells and a tire! 


1)Single leg hip thrust: 3x12
2a)Dumbbell squat: 25s x 3x15
2b)Single leg RDL: 25s x 3x12
3)Sliding leg curl: 3x12
Then I finished up with this circuit:
http://www.soheefit.com/glute-pump/

And then tire sprints:
Forward sprint
Rest 30-45 seconds
Reverse drag
Rest 30-45 seconds
Repeat 5 x

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