Try A Workout I Did This Week! 6/11-6/17

Monday, June 10 Rest Day!

Tuesday, June 11th

This morning I went to the sunrise and then read my book Power vs Force before work. Then I went to the gym and did this CrossFit Workout after work:

  • 800 meter run
  • 25 push press 95 pounds
  • 800 meter run
  • 20 push press 105 pounds
  • 800 meter run
  • 15 push press 125 pounds

My time: 17:00

Wednesday, June 13th

I woke up and went to the sunrise with my friend and her German Shepherd.

After work I went to the regular gym and did:

5×5 front squats, no belt

3 Rounds:

  • 20 step ups onto a 20 inch box with a 60 pounds
  • 10 burpee box jump ups
  • 15 DB snatches at 35 pounds

Then I did bicep curls for fun afterwards

Thursday, June 14th

  • 5×5 deadlift- 205, 215, 225, 235, 245- no belt
  • Barbell complex : Hang Squat clean + Push Press + Hang Squat Clean + Push Jerk at 105, 115, 125, 135, 145, 155
  • 3×12 hip thrusts 135 pounds straight into 3×10 weightless single leg hip thrusts each leg
  • Superset the hip thrusts with 3×12 kneeling single arm strict press 25 pounds, straight into 10 lateral raises at 10 pounds (both arms at the same time)
  • Cardio: 7 sets: 1:00 run, 30 seconds rest on sides of treadmill. Inline on 6.0, speed 9.5

Friday, June 15th

Today I didn’t really feel like lifting or even driving to the gym so I did a cardio workout at my house. One thing I have always loved doing is play my favorite music out loud in my home gym, with no-one else around, and just getting a solid workout in. No matter if I am upset, sad, angry, or happy this is my go-to thing. It makes me feel good and is like a therapy session for me. I think this is why I have always just loved working out.

Assault Bike:

3 Rounds

  • minute 1: above 150 watts
  • minute 2: above 200 watts
  • minute 3: above 250 watts
  • minute 4: above 300 watts
  • minute 5: rest

More Cardio: 25 minute power walk on 7.0 incline

Then, I had a shower beer! No, this is not healthy but I like to do what I want and I wanted a shower beer. Life is short so don’t forget to have some fun and not be too hard on yourself.

Saturday, June 16th

Rest day pool day!

Sunday, June16th

  • Back squats sets of 3 at 185, 195, 205, 215, 220, 220
  • Single leg elevated reverse lunge: 3×12 each leg
  • Super set above with 8 ab wheel roll outs + 5 five second descent setups on high incline
  • 3×15 DB bench 40 pounds
  • Leg extension focusing on VMO contraction the whole time: 3×12-15
  • Barbell bench: Max set at 95 pounds ( got 20) then 3×12 at 95 pounds

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