Walked the dog 2.2 miles
Trial #1: Bench Press - 300 lbs
Smith Machine Squat 3x10
Incline Rows 3x10
Lat Pull Downs 3x10
Seated Press 3x10
Straight Ellyptical (elevation 14, resistance 7) 20:00
Back felt good enough to do some supported lifts, though its still a little balky. Went down 5 pounds on bench from last year, but its probably due to doing 105 pushups straight on Saturday's trial. May restest that one later, but probably not - sometimes its just the way it goes. Legs felt a little dead on the ellyptical due to yesterdays workout.
Well I have sat on my backside in work from 8am to 5:30 pm. Am going to go and do a hours circuit training clas at 8pm. Though must admit would rather just stay at home.
Tomorrow will be able to fit a walk in at lunch time.
I do 2 circuit trainng classes a week, 2 Zumba and lift heavy weights twice per week.
Recovery day. Walked 2.5-3 miles at lunchtime (more for the sunshine than the exercise, although hopefully it will help with the soreness). Lots of eating and sleeping planned for after work.
2 mile run
15 elevated push ups on yoga ball
15 wall balls with squats
10 spider man planks
12 tricep dips
*Started with Row 1000 then OH Squated 10 and so on
Shoulder/tris today with cardio.
AM:Walked the dog 2.2 miles
TRX Rows x 10
Divebomber Push Ups x 10
AB Roll Outs x 10
Chin Ups x 10
Dips x 10
Jump Rope x 50
Kettlebell Snatches x 10 each side
TRX Pistols x 10 each side
Medicine Ball Slams x 10
24" Box Jumps x 10
Kettlebell Practice: Three Rounds
Kettlebell Swings x 10
Kettlebell Snatches x 5 each side
Heavy Press Ladder 3-2-1
Medium Press Ladder 5-6-7
TGU x 1 each side
Dumbell Curls x 5 each side
2.5 mile run - 20:07
My CF box's WOD, in 108 degree weather, probably 136% relative humidity in Okla-effing-homa:
20 air squats
3 minutes planking
20 air squats
100 OH walking lunges (these can kiss my ass)
60 ball slams
40 single arm OH squats (and so can these)
10 burpee pullups
Did Power Cleans today:
Reps - 5-5-3-3-1
Weight - 135-135-165-165-185
I tried for 195 and didn't quite get it. I think I need to work on getting under the bar a little more. Looking into building a good circuit tomorrow with push ups, pull ups, KB swings, and some kind of abs.