June 12-18

W3

Monday MONDAY

3 x 10 Lying External Rotations, no rest b/w arms DONE

A1. DB Step Ups @ 3010, 4 x 10/leg, rest 45 sec *focus on driving through glute and fully extend before putting other foot on box (14-18”) 10#/hand

A2. Shoulders Elevated Glute Bridge, 4 x 15, rest 45 sec DONE, I didn't elevate because I couldn't find the piece of wood I used in the past haha, Matthew may have thrown it away

B1. Ring Rows @ 11X3, 3 x 10, rest 30 sec DONE

B2. Russian KB Swings, 3 x 30 unbroken, rest 60 sec DONE

C1 Hollow Hold, 3 x 40 sec (tuck knees if needed) DONE

C2. Arch Body Hold, 3 x 40 sec DONE

Tuesday SATURDAY

4 sets DONE

10 Wall ball

2 min Bike

Rest 60 sec

4 sets ONLY DID 2 SETS DUE TO ITCHING (that hasn't happened in forever! Err!)

16 Lunge Jmps

2 min Run

Res 30 sec

Wednesday WEDNESDAY

45 min

Run 400m

2 Wall Walks + 20 sec HS Hold

5 Kip Swings from bar

5 Toes to Bar

25 Double Unders

20 Steps Walking Lunges

10 Great Push Ups

10 sec Chin Over Bar Hold

SO I KNEW I WOULDNT BE ABLE TO DO THIS DURING THE MORNING HOURS, SO I THOUGHT I WAITED UNTIL LATE ENOUGH FOR IT TO COOL OFF (5:15pm!) BUT EVIDENTLY NOT BECAUSE IM PRETTY SURE I OVERHEATED, WHICH IVE NEVER DONE BEFORE IN MY WHOLE LIFE. I COMPLETED 30 MINUTES AND WAS JUST GOING TO TAKE A BREAK BUT NEVER DID FEEL LIKE I COULD GO BACK TO IT. I DRANK 6 GLASSES OF WATER IN THOSE 30 MINUTES AND LIKE FOUR AFTER AND STILL DIDNT FEEL RIGHT. IT WASNT UNTIL MATTHEW TOLD ME TO DRINK GATORADE THAT I ACTUALLY FELT NORMAL AGAIN WHICH REALLY MAKES ME THINK OVERHEATED. IM SURE IT DIDNT HELP THAT DIRECTLY PRIOR TO THIS I WEEDED OUR ACRE BIG GARDEN. I KNOW, I KNOW... ILL BE SMARTER NEXT WEEK. JUST TRYING TO FIT EVERYTHING IN ON MY ONE DAY OFF 🙈 BUT I DID ACTUALLY LIKE THIS WORKOUT, MY TOES TO BAR ARENT QUITE THERE YET, BUT CLOSE. AND I DID GOOD ON MY CHIN OVER BAR. AND NO SHOULDER PAIN!!

Friday SATURDAY

A. Sumo Deadlift @ 4010, 3 x 12, rest 90 sec **use two DB’s if that’ll get you heavier than 35# USED 25#DB/HAND

B. Single Leg KB RDL @ 3010, 3 x 8/leg, rest 30 sec b/w legs (hold KB on opposite hand from foot on ground) DONE 35# KB

C. Single Arm DB Press @ 3030, 3 x 10/arm, rest 30 sec b/w arms DONE 10#/hand

D. Negative Pull Up @ 41A0, 3 x 4, rest 90 sec DONE WITH BAND

+

5 min AMRAP

6 Alt Beginner Archer Ring Rows

4 Push Ups @ 3030

I DIDNT REALIZE THIS WAS AN AMRAP UNTIL I LOOKED TO SEE HOW MANY ROUNDS SO I JUST DID 3 ROUNDS, OOPS

+

7 min AMRAP

10 DB Thrusters

5 Burpees

10 Double Unders
3 ROUNDS

SO IM STILL TRYING TO FIGURE OUT THIS WHOLE 'I LOST MY APP FOR THIS BLOG' THING SO BEAR WITH ME. I THOUGHT MY PHONE WOULD TAKE ME TO A MOBILE SITE BUT EVIDENTLY NOT, ITS JUST A REGULAR PAGE. THE ONLY PLACE I HAVE A COMPUTER IS AT WORK SO I GUESS ILL START UPDATING THERE.