Workouts of The Week

We had such an awesome weekend here in Kentucky! 
Like, seriously, the most perfect weather!
There was not a cloud in the sky all weekend.

This is what I've been waiting for!

What could be better than sunshine and ice cream? :)

Workouts were good this week. I'm kind of having fun not following a pre-thought out plan and just making it up as I go! I do want to do a strength focus soon, but right now I'm enjoying the freedom!

1)Barbell hang power snatch: 73x3/83x2/88x2/88x2
2a)Seated dumbbell overhead press: 35x8/40x8/7/7/7
2b)Wide grip fat bar pullups: 6x6
3a)Single arm ring row: 3x10
3b)Ring dips: 3x8
4a)Kettlebell rope curl: 35x12/10/10
4b)Ball pikes: 15/15/12/12
5a)Pull-aparts: 4x20
5b)Kettlebell swings: 60x4x10
5c)Band walks: 3x12/leg

This was more of a quad focused workout, but interestingly enough, my glutes were sore the next day lol. I was going to start doing higher rep squats, but as soon as I put my chucks on, I can't help but want to go heavy! It's a problem. ;)

*Glute ham raise: 3x12
1)Broad jumps: 3x5
2)Squats: 155x4/175x4/175x4-with belt last 2 sets
3)Pause squats: 155x6/145x6/145x6
4)Dumbbell step up: 3x10
5)Leg press: 4x12(increasing weight each set, last set dropped weight and did 10 more reps)
6a)Back extensions: 35x3x12
6b)Seated abductions: 3x25
7)Leg extensions: 3x15
8)Calf raises: 3x12
Something comes over me when those Chucks come on!

Loved this workout today. Energy and strength felt good. Got a great pump from the bench and row superset!

1)Weighted pullups: (wide neutral grip) 20x5x5
2)Overhead barbell press: 65x5/80x3x5
Density superset:
3a)Incline bench press: 6/6/6/6/6/5
3b)T-bar row: 50x6/6/6/6/6
4)6 way lateral raises: 10/12/ Lateral raise circles: 3x15 seconds each way
5a)Overhead carries: 45x3x30 seconds
5b)Ab wheel rollouts: 3x15

This workout was focused on hams and glutes. I got a deadlift PR of 230 for 3 reps! It was the new Chucks! ;) They felt really good, but I do have some form issues to work on. I may go back to conventional for a while now to change it up. I actually did some hip thrusts for the first time in a while. They felt okay, but for some reason, I have just not felt them much in my glutes, which is why I stopped doing them. Thinking I'll add them back in and see if I feel them more, but if not, I'll stick to single leg since I actually DO really feel those.

1)Deadlift-215x3/225x3/230x3(worked up to max set of 3)/ 1 back off set 215x3
2)Hip thrust: 155x10/175x10/195x10/10
3)Glute ham raise: 0x10/15x10/20x3x8
4a)Pullthroughs: 3x12
4b)Single leg glute bridge: 3x12
5)Seated calf raise: 3x15
6)Walking lunges x100(50/leg)


Popular Posts