My Week Of Workouts #15

Monday

BACK DAY!

Warmup

TRX rows:
3x8-10

Deadlift:
2x12 105#, 2x6 110#, 2x4-5 115# 2-3?x2-3 120#

T bar row
2x10-12 65#, 2x8 70# 2x5-6 75# 2-3x3-4? 80#

6-8 Single arm row ES 25#
8 Single arm cable row with pulse ES
x4

Back ext with 25# 2x12

Cable row 2x8-12 40-55#

End with woodchops, abs

Tuesday

25-30 minutes of HIIT battle ropes, mixed with burpees and kettlebell swings!

CHEST

Flat DB press 4x6 TOTAL 50#

Single arm incline press 4x6 20# DB
Single arm cable fly (2 rounds low, 2 rounds high)- 4x10-15 5#
10 pushups on knees or incline x4

Alt cable fly burnout

Wednesday
Pass jump lunge 20 w 20# DB
20 bw jump lunges 
20 feet elevated hip thrust 20# db
40 20# swings
x3

10 side chair step ups ES 10 back and side lunge ES 
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5

4 rounds 35 each
2 way leg hop
side lunge and twist

Thursday
75 minutes power yoga

Friday
LEGS. OMG I AM SOOOO SORE. I CAN'T SIT DOWN AND PEE.

I used the 5-4-3-2-1 set method on my squats after reading the latest post from Nia Shanks

54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 45#
2x3-5 front squats 45#

10-20 weighted jump squats between sets

TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#

Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#

1x7 method leg ext
1xdropset leg curl max 90#


Saturday
Shoulders and short conditioning

Pushpress
2x1 55#, 3x3-4 50#, 3x4-5 45#

DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds

DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with bicep curl 12# DBS between each grouping
Short conditioning included 7 min on kettlebell swings, snatches, presses, and ab work.

Sunday

Burned a ton of calories according to my Polar with my HIIT and some abs. And my workout was less than an hour!
It was really humid today in TX so maybe thats why.

What have you been doing to workout this week?

Natalie