Weekly Workouts

Happy Mondayyyyyy!! I hope everyone is feeling their best after the weekend! I went to Vegas for one night to see a DJ and only slept about 4 hours so last night and passed out and felt SO rejuvenated this morning. I work early Monday mornings (and usually don’t sleep Sunday nights because I’m afraid I’m going to sleep through my alarm) so getting the first good Sunday night sleep in a long time felt freaking amazing. Which made me think that maybe it was a good point to chat about today.

We always talk about eating healthy and working out regularly, but sometimes sleep is forgotten about. And if you don’t know much about sleep, it’s a REALLY big deal. If you want to feel your best, have energy, maintain a healthy weight, maintain a healthy relationship, continue to make good decisions…then you need to get adequate sleep. Fitness, Food, Water, Stress, and Sleep. All things you need to concentrate on. And those things should be constantly considered in your day to day life to help you continue to live your best life possible.

That being said, sleep is hard to come by at times. There are kids, jobs, relationships, financial situations…all things that hold us back from falling asleep or getting enough sleep. So we have to make the conscious decision how we are going to fall asleep at a good hour and continue to sleep through the night. I have been having issues sleeping because of job stress and constant thoughts that keep me up at night. So I’ve been turning my screens to the night shift feature (can be found on iPhones) and using the f.lux app to change my computer screen color as well. Almost instantly, I can feel the pressure on my eyes release. I’ve also been trying to turn all screens off about an hour before I go to bed and I’ll lay in a dark room and just listen to a podcast to help turn off my own brain. And if stress is really getting to me, I make sure to write down everything. I write down daily to-do lists along with whatever my brain is thinking up. That way, I know I’ve done everything I can that day to make myself better off tomorrow.

Doing these three things have REALLY helped me sleep and have kept me sane through a really frustrating time. And those nights that I get 7+ hours of sleep, I wake up feeling SO much better than the day before and I’m able to not only work my hardest but also give my best to the people around me.

If you’re working hard in the gym and eating your best but seeing the full results, take a look at your sleep schedule and the stressors that may be going on in your life. And start figuring out the steps to improve that issues. If you’re able to take small steps, they can really add up over time. So maybe try some of the things that have worked for me and share some of the things that have works for you in the comments below! It’s always cool to hear from others and what is making their own life better! Can’t wait to hear from you guys! Now go take care of yourself and kick Monday’s ass!

Sunday – Rest day

Monday –

20 mins Moving W. Purpose

Deadlift: 6 reps with 5 sec descent each rep. 2 sec reset at the bottom of each rep. All sets at 55% of 1 rep max.

10 Strict L Pull Ups

5 Kossack Side Lunges each side. 5 sec Pause each rep. Hold KB in front rack if possible.

I got 4+7 using 120# deadlift, 7 l-pull ups, and using a 25# KB

Then With a Partner Row 2000m For Time

– Partner 1 Holds HS on wall

– Partner 2 Rows as many meters as possible

* Every time partner comes off wall, partners swap places

**Can only start rowing once partner is inverted.

We finished in 8:45

Tuesday – Rest day – too busy to get a workout in so I scheduled my rest day for a different day than usual

Wednesday –

5 Rounds For Time Of: (17 min time cap)

16 Alternating Pistols

12 Strict HSPU

100m Farmers Carry (2 x 70/55)

I finished in 15:36 doing regular pistols, touching my head to 1 ab mat and carrying 35# KB’s

Then Every 2:30 for 5 sets:

10 Burpees

200m Sprint

My slowest round was 1:19 (fastest was 1:17)

Thursday –

Hang Squat Cleans

EMOM x 3: 2 @ 65%

EMOM x 3: 2 @ 75%

EMOM x 3: 1 @80%

EMOM x 4: Add as you wish. – I finished at 145#

Then For Time: (14 min time cap)

500m Row

30 Toes To Bar

30 Single Arm KB Thruster – 15 Each Arm (55/35)

250m Row

20 Toes To Bar

20 Single Arm KB Thruster –  10 Each Arm (55/35)

I finished in 9:22 rx

Friday –

Deadlifts: 3 x 5. All sets at 80%. (12 mins) – I used 175#

Then With a 14 min Clock:

800m Run

then As Many Reps As Possible Of:

10-20-30…

Cals on Assault Bike

Burpee Box Jumps (24/20)

Deadlift (225/155)

I got 110 reps using 125#

Saturday –

With a partner:

Complete 2000m rowing – switching every 250m

Then 5 rounds of: 12 squat cleans (185/125) and 16 burpee pull ups

Then completely 1600m running – switching every 200m (one person runs, one person rests)

We finished a little after the 30 minute mark

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Free Travel Workout:

18 min AMRAP:

30 tuck jumps

20 dumbbell burpees (do a push up on dumbbells and stand fully with dumbbells in hand)

10 pike push ups

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