Weekend 6/16-17
OFF (both days)
Friday 6/15
A) Front Squat
125 x 16
B) Bent BB Row
115 x 16
C) Step-Ups
40 x 16 [per leg]
D) BB Hack Squat
115 x 16
E) Dips
BW x 16
F) Reverse Crunch
BW x 16
(Rest 60s between exercises and 120s after "F". We set up all stations prior to starting to keep rest periods consistent)
G1) 1-Arm DB Snatch
45 x 16 [per arm]
45 x 16 [per arm]
G2) Clap Push-Ups
BW x 16
BW x 16 (Pressed off a bench)
G3) Forward Lunges
25 x 16 [per leg]
25 x 16 [per leg]
(Rest 45s between "G" exercises. Rest 90s then repeat "G" exercises)
H) Jumping Jack/Rope Jumping for 12 minutes straight
Thursday 6/14
Stationary Bike:
80s moderate
40s sprint
17.5 minutes Total
Wednesday 6/13
Circuit A (10s rest between each exercise. 90s rest between circuits)
A1) Good Mornings
95 x 11
95 x 11
95 x 11
95 x 11
A2) DB Romanian Deadlift
65 x 11
65 x 11
65 x 11
65 x 11
A3) Reverse Lunges
35 x 11
35 x 11
35 x 11
35 x 11
Circuit B (10s rest between each exercise. 90s rest between circuits)
B1) Incline BB Press
115 x 11
115 x 11
115 x 11
115 x 11
B2) Standing Military BB Press
75 x 11
75 x 11
75 x 11
65 x 11
B3) DB Side Raise
10 x 11
10 x 11
10 x 11
10 x 11
Circuit C (10s rest between each exercise. 90s rest between circuits)
C1) Pull-down
#9 x 11
#9 x 11
#9 x 11
#9 x 11
I'm not sure what the weight equivalent is for plates on the Cybex machine so I'll just note which plate I use.
C2) Bent BB Row
115 x 11
115 x 11
115 x 11
115 x 11
C3) DB Upright Row
20 x 11
20 x 11
20 x 11
20 x 11
D) Jumping Jack/Rope Jumping for 11 minutes straight
Tuesday 6/12
Stationary Bike:
80s moderate
40s sprint
16 minutes Total
Monday 6/11
A) Deadlift (Rest 45s between sets)
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
B) Decline Barbell Bench Press (Rest 45s between sets)
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
C) Chin-ups (body weight)/Pull-downs
BW x 4
BW x 3
BW x 4
BW x 3
BW x 4
BW x 3
#12 x 4 [started pull-downs on this set]
#12 x 3
#12 x 4
#12 x 3
D) Jumping Jack/Rope Jumping for 10 minutes straight
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7 comments:
K. is running on Saturday. No excuses pertaining to excessive fatigue will be accepted!
If anyone is good for the "ol' college try" it would be K-Bob. No worries, he'll be there with his runnin shoes on and a smile. Guaranteed!
I appreciate the endorsement.
Just to ensure accuracy:
I did
60lbs on the Romanian Deadlifts
65lbs on sets two - four on the Military Press (I struggled in the second set and only did 4 with 75 on it - for sets three and four, I finished with push presses)
I did one set of Chin Ups before switching to Pull Downs
Bent BB Rows - I did 95lbs for sets two through four.
I'm happy we don't have to repeat this day...
Can't wait for next week!
You must not be making K. work hard enough. He totally kicked my butt on Saturday. =)
5K on Saturday, 6/16
And I didn't kick anyone's butt!
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