My Week of Workouts #9

Check out last week's workouts here.

Monday
BACK

Like last week, I looked up some tips on proper form. Today, it was for deadlift. I corrected myself and got up to my PR, which I have been trying to hit since I last reached it!!

I also deadlifted BAREFOOT today.

 Starter:
30 sec each x3

Burpees
YTI
Jumping Jacks
Mountain Climbers

 Deadlift:
 2x10 105#, 2x8 115#, 2x5-6 125# (My PR weight!), 1x10 115#

 T bar row:
2x15 @ 50#
2x 12 @ add 2.5
2x10 @ add 2.5
AMRAP go down back to 45#

Back ext w 25# plate 4x12

Single arm row 4x#20
Cable pullback 4x8-12 #40 #45 #50 #50

Tuesday
Battle Ropes + Chest

I've been LOVING battle ropes!! I used a format similar to the workout I just published.

Chest:
DB Chest Press, 3 reps @ 25# DBS (This was a previous PR I have been working on getting to again!!)
Chest Press w 45# plate 4x8

Bosu pushup on knees 4x15
Flat chest fly 4x12

Incline single arm DB press 4x10 15#
Single arm cable cross 4x10 10#


Wednesday

Yes for another Loving Fit WORKOUT!!

I did workout a few weeks ago. I improved my times and even added an extra round!

 Round 1 
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts
•
• 2 Sets of 15 Bag Swings
My time: 2:48

Round 2
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts
•
• 3 sets of 15 Bag Swings
My Time: 3:36

Round 3
• 25 Pick-ups Squats
•
• 25 Balance ball Thrusts
•
• 4 sets of 15 Bag Swings
My Time: 5:05

Round 4
• 30 Pick-up Squats
•
• 30 Balance Ball Thrusts
•
• 5 Sets of 15 Bag Swings
My Time: 6:35

Now you will do 1 bodyweight exercise prior to reversing the workout back up:

• Jump Lunges – 80 reps, half with 10# DBS @ 2:17

Round5

I added another round of "30" before reversing!! 6:40

Round 6
• 25 Pick-up Squats
•
• 25 Balance Ball Thrusts
•
• 4 Sets of 15 Bag Swings
My Time: 5:24

Round 7 
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts ( 20 lbs )
•
• 3 sets of 15 Bag Swing
My Time: 4:23

Round 8 
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts ( 20 lbs )
•
• 2 Sets of 15 Bag Swing
My Time: 2:54

I ended with 80 more lunge jumps, half with 10# DBS @2:55

Read more at http://www.lovingfit.com/exercises-workouts/wow-booty-training-pyramid-workout/#eMgziWsffcWAWDwQ.99

Thursday


Hour of PowerYoga, ended with abs and foam rolling 

Friday
Leg day. Not as great as I would like, I felt like my form was faltering on my squats today as I varied my weights. No worries though! It was still a good workout, and I know what to work on in the future.

Single leg burpee 10 ES

Front Squats: 5x 10 (50#), 9 (55#), 8 (55#), 6-8 (60#), 6-8 (60#)
12 jump squats between sets 25# DB

Back Squat: 5x 6-8 (85#), 6-8 (85#), 8 (75#), 8 (75#), 8 (75#)
12 jump squat between set 25# DB

Foot elevated split lunge 3x10 ES 25#DBS (total 50#)
Single Leg TRX Squat: 3x10 ES

Back Lunge: 2x10 ES 25# 
Side Lunge : 2X10 ES 25#
Leg kickback, circle, hydrant: 2X20 EACH ES

Leg curl dropsetx2 max 80# 

Saturday

Very nice shoulder day! I got two sets of one rep on those 25# DBS for push press again!

Warm up with Burpees, jumping jacks

Push press: 2x1 rep at 25#!! 4x10 #20

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (20-35#) New record!
x3 rounds

BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with shoulder press/pushup between each grouping
Sunday

I did each of these movements for 30 seconds, followed by 30 seconds of butt kicks, to total 30 minutes of HIIT.

I ended with some yoga!


How have you been working out lately?

Natalie