Weekly Workouts

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Ok back to working out! Happy Monday!! Have you worked out yet? I got it over with early today, by my damn self, just so I didn’t have to go back to the gym in the heat. Our gym doesn’t have air conditioning so on Mondays, after the gym has been roasting all day with many sweaty bodies, the night classes are almost unbearable. So I’m making myself workout in the morning, which I kind of hate, just so I don’t have to feel like I’m going into cardiac arrest at night. At least we don’t have humidity out here, I don’t know how you Texas people workout in non-airconditioned gyms. I did that last time I was in Austin and about passed out. Man, working out is so fun.

So let’s get to it!

Sunday – This is a good little butt burner. Do you ever pick specific workouts that you know will work your butt? I feel like I’m doing that all the time. And since squats hurt my knee and lunges don’t, lunges are happening A LOT in my life right now!

21-15-9

power snatch (115/75)

double kb front rack lunges (55/35)

300m run

I finished in 16 something, I think?

Monday – Does your gym have an air dyne bike? We just got some and I officially HATE it. But still want to try it on regularly. It just hurts so damn bad. And nothing gets a break. Either your arms work harder or your legs do so there’s really no winning. Ever. I always knew it was hard, but never HOW hard. You just must try it.

10 minute AMRAP:

30 wall ball (20/14)

25 kettebell swings (70/55) – I used 45#

20 hand release push ups

15 chest to bar pull ups – I did regular pull ups

I got 2 rounds + 13 wall balls

Then

7 minutes on the air dyne:

40 seconds moderate pace: goal is 55 RPMs

20 seconds sprint pace: goal is 80 RPMs

Not clue what either of my scores were, but I know the air dyne tried to kill me. My lawd that sh*t is terrible.

Tuesday – Rest Day

Wednesday – Ok, so get this. The weather was great last week, super hot. Until we started to workout and hell opened up. It started pouring hail, then crazy thunder storms, lightning, rain, and more rain. Everywhere was flooding, cars were drifting away. It was bad. Our coach said we could either run our 400m or row 550m. Since our gym gets so muggy at night, I decided running was the better option. Man was I wrong. While running, some of the areas were ankle deep water. By the time I ran my first 400m, it looked like I just took a bath. It was awful. And lightning was right by us. Worst decision ever. My shorts about fell off at the end from the water weight.

Bench Press: (16 mins) – 6% more than last time.

Max Effort Reps at 82% of 2 rep max – 5 reps

Max Effort Reps at 77% – 9 reps 

Max Effort Reps at 72% – 10 reps

– Between Sets Max Effort Strict Pull Ups /  Chin Ups –

3 Rounds For Time Of:

400m Run

22 Push Jerks (135/95)

I got 11:30 using 77#

Thursday – THIS.WORKOUT.WAS.AWESOME. Awesomely awful. That mother effing air dyne was made to kill. And it did it’s job. If you need a workout to do, do this one now. Such a fun cardio class without being boring.

40 sec work / 20 sec rest for 5 Rounds: (score is lowest reps / cals for each movement)

Station 1: Row (cal) – lowest round was 10 calories

Station 2: KB Front Rack Lunges (70/55) – lowest round was 20 lunges at 45#

Station 3: Airdyne (cal) – lowest round was 10 calories

Station 4: Alternating single arm DB Snatch (moderately heavy) – lowest round was 14 reps at 30#

Station 5: REST

Then a slow 800m run for a cool down. I cramped up the entire time.

Friday – Rest day

Saturday – I haven’t done box jumps in a while and this was a good reminder of how out of shape my calves are. Two days later and I still can barely walk. The 100m sprints at the end didn’t help either. I wish my calves could just be naturally huge and athletic, but alas, I have the calves of a child.

3 rounds for reps of:

:30 second push press (135/95)

2:00 minutes box jumps (24/20)

2 minute rest between rounds

Then 5 minutes total rest:

3 rounds for reps of:

:30 second ring dips

2:00 minutes row for calories

2 minute rest between rounds

I got a total of 318 reps doing dip on paralletes with my feet elevated and using 75# push press

Then 5x100m run sprints