Happy Sunday! Hope you are all having a great weekend so far!
Yesterday we had a nice sunny day, but today is rainy and dreary. :( Matt worked on getting our pool ready to go, I laid out in the sun, and then we went out for some ice cream after church.
Today I'll just be doing my laundry, food prep and planting my flower pots later. Then I'll try to come up with my workouts for this coming week. I plan on getting a massage this week, since I've been having some pain in my shoulder blade and lower back. Gotta be fresh and feeling good for Friday!
So this week I was just trying to work on my conditioning for this competition without overdoing it. I did a WOD on Tuesday and a short one Thursday in addition to my weight training. I'm so scared of what the last workout is going to be! I have a feeling it's going to be something involving running. :/ Guess I should probably run a little at some point before next Friday!
Don't worry, after this competition, it's back to my normal lifting workouts-no more of this CrossFit nonsense!
MONDAY UPPER BODY
1)Power clean to hang clean to push jerk:
95-105-115-125-130-115-105
2a)Ring pullups: 9/9/8
2b)HSPUs: 8/8/7/5
3a)Pushups with feet elevated: 4x10
3b)Cable rows: 110x8/120x8/130x6/6
Finisher:
75lb push press x5
75lb deadlift x10
Box stepovers(20 inch) x15
4 rounds
Pullaparts-4x20
TUESDAY WOD
8 rounds for time:
10 hanging knee raises
15 wall balls(10 lb)
200 meter row
(Took around 26 minutes)
WEDNESDAY LOWER BODY QUAD FOCUS
1)Glute ham raise 3x12
2)Broad jumps 3x5
3)Front squats 115x3/135x3/145x3/145x3
4)Pause squats: 145x6/145x6/135x8/135x8
5)Leg press(low and narrow stance): 250x8/270x8/270x8/250x8+5+10(drop sets)
6)DB RDL: 2x15/back extension 1x15
6b)Band walks: 3x12
7)Walking lunge: 22.5x12(on shoulders)/40x8+22.5x8(drop set)
Finisher:
8 burpees over kettlebell
12 overhead swings
3x
THURSDAY AT HOME WOD
6 minute amrap:
3 burpees
6 situps
9 squats
*7 rounds
Rest 1:30
6 minute amrap:
10 squat jumps
10 situps
15 mountain climbers
*6 rounds
FRIDAY UPPER BODY + PARTNER WOD
400 meter run w/ sandbag
1)Power snatch+hang snatch @ 90lbs
2a)DB chest press: 50x4x6
2b)Overhand pullups: 5x6
3a)Ring dips: 3x8
3b)Ring rows feet elevated: 3x8
Partner WOD-(same as last week)
50 deadlifts 105lbs (sets of 10/8/7)
60 bar hopovers (2 sets of 15)
70 thrusters 53lbs (sets of 10/8/6/6/5)
80 abmat situps(2 sets of 20)
90 jumping pullups (3 sets of 15)
100 wall balls 14lbs (sets of 15/15/10/10)
SATURDAY LOWER HAMSTRING/GLUTES
1)Deadlifts: 185x3/205x3/215x3/220x2/220x2/Conventional 185x2x5
2)Hip thrusts: 135x8/155x5/185x5/215x5/235x5/255x5/235x8/205x10
3)Reverse hypers: 130x10/150x10/150x10/130x12/130x12
4)Glute ham raise: 10x8/20x8/30x8/20x8+10x8(drop set)
5a)Pallof press: 3x8
5b)Glute bridge with band: 2x25
Bike sprints: 6 x 15 seconds
Yesterday we had a nice sunny day, but today is rainy and dreary. :( Matt worked on getting our pool ready to go, I laid out in the sun, and then we went out for some ice cream after church.
So this week I was just trying to work on my conditioning for this competition without overdoing it. I did a WOD on Tuesday and a short one Thursday in addition to my weight training. I'm so scared of what the last workout is going to be! I have a feeling it's going to be something involving running. :/ Guess I should probably run a little at some point before next Friday!
Don't worry, after this competition, it's back to my normal lifting workouts-no more of this CrossFit nonsense!
MONDAY UPPER BODY
1)Power clean to hang clean to push jerk:
95-105-115-125-130-115-105
2b)HSPUs: 8/8/7/5
3a)Pushups with feet elevated: 4x10
3b)Cable rows: 110x8/120x8/130x6/6
Finisher:
75lb push press x5
75lb deadlift x10
Box stepovers(20 inch) x15
4 rounds
Pullaparts-4x20
TUESDAY WOD
8 rounds for time:
10 hanging knee raises
15 wall balls(10 lb)
200 meter row
(Took around 26 minutes)
WEDNESDAY LOWER BODY QUAD FOCUS
1)Glute ham raise 3x12
2)Broad jumps 3x5
3)Front squats 115x3/135x3/145x3/145x3
4)Pause squats: 145x6/145x6/135x8/135x8
5)Leg press(low and narrow stance): 250x8/270x8/270x8/250x8+5+10(drop sets)
6)DB RDL: 2x15/back extension 1x15
6b)Band walks: 3x12
7)Walking lunge: 22.5x12(on shoulders)/40x8+22.5x8(drop set)
Finisher:
8 burpees over kettlebell
12 overhead swings
3x
THURSDAY AT HOME WOD
6 minute amrap:
3 burpees
6 situps
9 squats
*7 rounds
Rest 1:30
6 minute amrap:
10 squat jumps
10 situps
15 mountain climbers
*6 rounds
FRIDAY UPPER BODY + PARTNER WOD
400 meter run w/ sandbag
1)Power snatch+hang snatch @ 90lbs
2a)DB chest press: 50x4x6
2b)Overhand pullups: 5x6
3a)Ring dips: 3x8
3b)Ring rows feet elevated: 3x8
Partner WOD-(same as last week)
50 deadlifts 105lbs (sets of 10/8/7)
60 bar hopovers (2 sets of 15)
70 thrusters 53lbs (sets of 10/8/6/6/5)
80 abmat situps(2 sets of 20)
90 jumping pullups (3 sets of 15)
100 wall balls 14lbs (sets of 15/15/10/10)
SATURDAY LOWER HAMSTRING/GLUTES
1)Deadlifts: 185x3/205x3/215x3/220x2/220x2/Conventional 185x2x5
2)Hip thrusts: 135x8/155x5/185x5/215x5/235x5/255x5/235x8/205x10
3)Reverse hypers: 130x10/150x10/150x10/130x12/130x12
4)Glute ham raise: 10x8/20x8/30x8/20x8+10x8(drop set)
5a)Pallof press: 3x8
5b)Glute bridge with band: 2x25
Bike sprints: 6 x 15 seconds
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I'm still a bodybuilder ;) |
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