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Friday's Workout

Complexes:
Deads
Stiff Leg Deads
Hanging Cleans
Front Squats
Shoulder Press
Squats
Goodmornings
3 rounds of 5 reps @ 135
2 rounds of 5 reps @ 95
1.5 minutes break inbetween.


Core:
Crunches 3x20
Leg Raises 2x15


OVERVIEW
Very tired after this. I had to drop the weight down to 95 since I was having trouble with form and I wanted to at least finish with a faster pace. I'm going to add more weighted Ab work next week along with some banded Ab work. Right now my hammies are killing me.

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Wednesday's Workout



KB rounds: A round is considered 1 minute of a 35lbs. KB exercise or other and ends with Jumping Rope for a minute, with a minute rest after each pair.

Double KB Snatches, JR
Double KB Swings, JR
KB Alternating Shoulder press, JR
KB Walking Lunges, JR
Jump Squats, JR
KB Renegade Rows, JR
Pushups, JR (rested an extra minute after this one)
Double KB Cleans with a punch unload, JR (maybe did 5 with each arm)
Single KB Swings, JR
Single KB Squats, JR



OVERVIEW
This was very tiring and after I was done I laid on the floor for about 5 minutes just to catch my breath. As you can see at the end I was losing gas and had to switch to single KB work. I want to make this kind of workout more of a staple in my weekly routine. The modified 5x5 that I was doing before I jacked my back up, will be starting next week. I'm also doing Yoga this weekend so that will help my hips and shoulders tremendously.

Friday's Workout


BB Bench: 5x5 @ 185, 195, 205, 215, 225

Suitcase Deads: 2x5 @ 135

Pullups: 3x5
Super setted with
Band High pulls: 3x5 Black

DB Suitcase Walks: 2 set at 60 ft. @ 100lbs.
DB Clean and Walk: 2 set at 60 ft. @ 100lbs.

Abs:
Crunches 4x20
Leg lifts 3x10 @ 12lbs
KB pass in-between legs 2x10 at 8lbs.
Side to side Medicine ball crunches 3x10 @ 12lbs.


OVERVIEW
I felt like goofing around and trying something new. The suitcase dead are very hard, mostly trying to find the center of the bar and not making it tip forward or back when lifting. Then I did the DB walk first carrying it and then I got tired of the Db hitting me in the leg so I opted to clean it and walk with it that way. That was very tiring. Workout was good and I was thinking about getting back into something a little more routine but we'll see. Still working on core stuff and trying to get everything back up to par. Muay Thai on Saturday.

Weekend Workout

Saturday
Muay Thai: 1 hour

Sunday
Yoga: (gentle and restorative) 1 hour


OVERVIEW
Well Muay Thai class was killer, and by that I mean I got my back all jacked up.... AGAIN!.. Yeah I have NO idea how but I was a very hard class and afterwards I had problems moving. I wanted to do the Judo class but I just couldn't. I also have a burse on my thigh that is the size of my hand and very purple. So I said to myself, "Now I HAVE to go to yoga."
So I went to yoga today and it was very relaxing. I made sure to take the gentle and restorative class, That was the name of the class. It worked a little. My shoulder feels good but my lower back is still very tight. I might go to yoga on Monday or just stretch. I'll have to see how I feel in the morning and what my work schedule is like.

How often are you doing Yoga ?

not at all now, but after next week I'm hoping to get at least two times a week or so. I'll have to see where my funds are.

I'm trying twice a week also. But a few years ago we picked up a few dvd's so we can just do it at home. Not as good as going to a class , I find it hard to focus on the breathing and watching but it's cheaper and a person gets the hang of it... Main thing I notice is I'm not waking up stiff anymore.

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that yoga stuff seems great. they have some on demand i thought i might practice on before i try a class out, but i heard when you do that stuff you sweat like crazy and i really dont want to sweat all over my carpet

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^^^ first time I did yoga, I looked like I just got out of the ocean.

It sure is harder than it looks.