Workouts of the Week

Happy Monday! 

We got back late last night from a road trip to Tennessee for a wedding, so I'm just now getting the workouts up. I slept til 9:30 this morning, but I really needed it after a weekend of hiking and travelling for hours. Looking forward to some relaxation tonight when I get home from work!


MONDAY UPPER BODY + GLUTES

1)Barbell hang power snatch: 85x3x3
2)OH barbell press: 85x3x3/75x7
3a)T-bar rows: 8/8/9/12
3b)Pushups: 4x10
4a)Face pulls: 4x12
4b)Ab wheel rollouts: 2x12/2x8 (first set on knees, last 2 negatives)
5a)Sled drags 6x20-25 seconds
5b)Band walks 4x15
6)Band glute bridge 1x50

WEDNESDAY LOWER BODY
I was able to get 10 reps with 165 today! I know to some that's nothing, but for me, 10 reps is torture, and 165 is heavy for me to do for that many reps.

1)Squats: 165x10/9/9
2)Deficit deadlifts: 165x12x1 20 second rest
3)Walking dumbbell lunges: 3x15
4)Leg press: 4x15
5)Leg curls: rest pause set to 100
6)Calf raises: 3x10/1x15
7a)Feet elevated band glute bridge: 3x20
7b)Seated abductions: 3x20



FRIDAY UPPER BODY
1a)Overhand grip pullups: 2x8/15x3x5
1b)Handstand pushups: 6/5/5/4/3/3
2a)Incline bench press: 85x3x8
2b)Underhand grip inverted row: 4x10
3a)Lateral raises: 3x10/1x15
3b)Kettlebell bicep curl: 3x12
4)Pull-aparts x100
5)Plate carries: 4x20 seconds (holding two 25lb weight plates up at shoulder level)


SATURDAY LOWER BODY
Body was not feeling good this day and my back was cranky, so I kept the weight lower for deadlifts, and just did a couple of back off sets. I have a massage next week, and I think I'm also going to take the week off squats and deads and give my back a break.

1)Broad jumps 3x3

2)Deadlifts: 225x3/205x3/205x3
3)Wide stance deadlifts: 165x2x8
4)RDLs:145x3x12
5)Narrow leg press: 5x10
6)Glute ham raise: 3x20
7)Reverse hyper machine glute kickback: 3x12
8)ABC plank: 3x

Here are some good fitness posts I came across recently:

Motivation Is A Scam
Don't Hate Carbs, Hate the Calorie Game
Are You Overtraining?
NUTRITION MYTHBUSTING: DOES PALEO RESET AND/OR BOOST YOUR METABOLISM?
You Don't Need to Love Your Body
The Myth About “Bad” and “Good” Food: It’s not a real thing.
Does Lifting Heavy Make You Bulky?

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