Workouts of The Week

Happy Sunday!

Yesterday I had an amazing massage, then church, and then pizza for our treat meal. 

It was sooo good!

Workouts were fun this week. I feel like I'm getting my strength back finally. I'm thinking about what I want to do with my workouts from here on out.... I like what I'm doing, but I would like to follow a program and focus on strength again at some point. I'm thinking I may also try splitting leg days into quad days and ham/glute days for a little while just for something different. Also want to try keeping reps a little higher for squats. I really hate doing more than 8 reps....but that could be what I need to get them to grow. I need to stop being a wimp and just do the reps! It's so hard not to want to go heavy though!

Anyways, here's what I did last week:

Worked on some snatches to start this workout, and they felt pretty good. The ring dips were super hard, but I feel them SO much more in my pecs than bar dips. I really liked the bicep curls with the kettlebell attached to the rope! 
I decided to stay after my workout and practice some cleans with the CrossFit class. It was one clean from a high hang, one from low hang(?), 2 reps every minute, on the minute, for 20 minutes. I didn't go crazy heavy, just wanted to work on speed and getting under the bar. I made myself do a squat clean, even though the weight was light enough for me to do power cleans.

1)Hang power snatch: 65x5/75x5/80x3/85x3/85x3
2a)Seated overhead dumbbell press: 40x8/7/7
2b)T-bar row: 70x6/55x8/55x8
3a)Ring rows w/feet elevated: 3x10
3b)Ring dips: 3x8
4a)Rope curls w/kettlebell: 12/10/12
4b)Pull-aparts 4x20
Finished w/20x2 EMOM hang squat cleans (95/105lbs)

Since I'm not following a set plan right now, I decided to do a leg workout that Erin Stern posted on her Facebook page. I just changed up a few things, but it was fun! Feeling a little stronger on squats, but still not feeling great. This workout beat me up! Thursday wasn't too bad, but Friday I was super sore and then started having some hip pain when walking. Thankfully, that went away after a couple of days after rolling out and stretching.

*Broad jumps 3x5
1)Squats 165x3x5
2)RDLs: 155x2x8/135x12
3)Reverse hack squats: 
4)Front pause squats: 95x3x8
5)Glute ham raise: 15x3x8
6)Calf raise: 3x12
7a)Band glute bridges: 2x30
7b)L-sit: 4x12-15 seconds

This was a fun workout, even though I just absolutely hate barbell overhead presses. But I know I gotta workout on them! I did a little density superset of chest presses and rows, which was fun for something different. Then just finished up with shoulder and tricep isolation work.

1a)BB overhead press: 75x5/80x5/4/4
1b)Wide neutral grip pullups: 4x8
Density superset-
As many rounds in 10 minutes of:
2a)DB chest press x6 (I used 45lbs)
2b)Cable row x6
7 rounds
3)6 way lateral raise: 3x8
4)DB lying tricep extension: 2x12
5)TRX face pull to external rotation: 2x15

I had planned to do a posterior chain focused workout, but with my hip pain and soreness, I didn't want to do anything that would irritate it more, so I took it kind of easy. Thankfully it wasn't actually hurting by Saturday, so I was still able to do my deadlifts! Once I put on my chucks and load up the bar...I just can't NOT go heavy. 

1)Deadlifts from bumper plates: 
205x3/215x3/225x3/3(touch and go)/225x3(resets)/205x5
2a)Off-set farmer's walks: 60/70 lbs x 6 x35 ish seconds
2b)Sled push: 320lbs x10ish seconds
(I think I did around 8 sets?)
3a)Ball leg curls: 15/12/12
3b)Reverse hypers: 90x3x12
4a)Pallof press: 3x8
4b)Hanging knee raise: 4x8


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