June 26 - July 2

W5 (last week)

Monday Sunday

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

A. DB Step Ups @ 3010, 3 x 10/leg, rest 45 sec *10RM 15#/hand

B. Shoulders Elevated Glute Bridge, 3 x 15, rest 45 sec **what are you stepping up on?  Can’t you put shoulders on that? done, elevated on box (box isn't terrible when its not single leg!) I did single leg last week too without realizing its not

C1. Ring Rows @ 11X3, 3 x 10, rest 30 sec done

C2. Single Arm Russian KB Swings, 3 x 15/arm, rest 60 sec **focus on tight core and not letting body rotate done

D1 Hollow Hold Straddle Stance, 3 x 20 sec done, SO MUCH more doable than regular hollow holds

D2. Staggered Stance KB RDL, 3 x 10/leg **KB or DB, doesn’t matter on this done

Tuesday Tuesday

4 sets

12 Wall ball

2 min Bike

Rest 30 sec

10 Lunge Jumps + 10 Air Squats

2 min Run

Res 30 sec
Got in 3 sets + wall balls before I needed to quit early due to time. I really thought I gave myself enough time for this before work, and it wouldn't have taken another like 5 minutes to finish so I'm frustrated with myself for not finishing

+

Front Plank, 3 x 30 sec, 30 sec rest **focus on tight hollow position done

Wednesday Monday

45 min

Run 800m

3 Wall Walks + 25 sec HS Hold

10 Kip Swings from bar

25 Double Unders

7 Toes to Bar

5 Burpees

7 Box Jumps

2 rounds + run total

didn't measure run, just ran for 5-6 minutes. I did this probably slower than normal, but I was trying to focus on really trying to do the movements correctly vs just going fast. Plus it was before 4am, I wasn't exactly moving very fast, haha.

Friday Thursday

A. Sumo Deadlift @ 4010, 3 x 10, rest 90 sec **35# KB’s I don't have 2 KBs so I did 25#/hand

B. Single Leg KB RDL @ 3010, 3 x 10/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 12/arm, rest 30 sec b/w arms 10#/hand

D. Negative Pull Up @ 41A0, 3 x 3, rest 90 sec **add weight if possible done, used band, no weight added

+

5 min AMRAP

3 Pull Ups

7 Push Ups @ 3030
3+3; tough, used band for pull ups, arms wanted to give out by about 6 push ups

+

7 min AMRAP

10 Wallball

10 Burpees

3+14
+

Hollow Hold, 10 sec on, 20 sec off x 8

Done, I did staggered stance for these too and so much more doable! I actually get really close to an actual hollow hold just by doing staggered... Why does that help so much? I mean I still shake and it's tough, but I can actually make my body do that!

Well, I thought we were going to leave to go out of town for a long weekend so I ended up shoving all these workouts into the beginning of the week/before work most days only to cancel our trip!