3 sets of following
Pull ups (though as I am a weak 46 year old woman, had to use weighted assistance tp fatigue.)
Plank 45 seconds
Came home from gym full of energy so washed and polished the car inside and out. In the afternoon had a nice afternoon shopping for clothes for myself.
I love days I am off work.
5 sets of:
60 second plank
ran 3.9 miles in 34 minutes
I ain't doing shit
Mixed body weight session
Start of with 10 mins of joint mobility and stretching
3 sets of 12 reps of split Bulgarian squats (each side)
3 sets of 20 box squats working on form, rest between sets by doing 1 min of static wall chairs
3 sets of 12 side squats ( each side)
2 sets of 5 reps box pistol squats (progression)
3 sets of 5 reps pistol squats supported from gym rings
10 sec pull ups ( 10 mins, 60 reps) one pull up ever 10 sec's repeat for ten minutes
5 sets of 10 reps standing rows ( let me ins)
3 sets of 10 Swiss ball crunches
3 sets of 10 Russian twists on Swiss ball
2 mins back ext with arms on Swiss ball
5 by one minute front planks alt with back bridge
hip flexor and piraformas stretch and other assorted yoga poses
3 rounds of back decomp machine and stretches*
All up about one hour with stretching etc.
12 seventy five yard sprints and a bike ride.
Just finished Simplefit Level 8, Day 1:
Max rounds in 20 minutes
5 pull ups
10 push ups
I managed to do 22 rounds. Day 2 on Wednesday is going to be a bitch.
Later, I'll be lifting:
1x5, then 2x3:
Deadlift - 305 lbs., then 320 lbs.
Upright row - 165 lbs.
Shoulder push ups
16 fast laps in the pool. Then had a big breakfast, frittata w/ bleu cheese melted on top & slow cooked wild salmon. 3.5 hrs of digging, shoveling & hauling dirt/manure & spreading it around the garden bed. Am sore but happy. Tonite, I'll do some stretching before dinner & soak in epsom salts before bed
12 Thrusters #75/55
9 Toe To Bar
200m Med Ball Run
And gonna swim some laps now
Yesterday, three sets of 25 two-handed swings with the 20kg kettlebell.
Backs ( sciatica) is still a bit niggly, the calve muscle is still sore but slowly getting better, so tonight's workout was
10 mins joint mobility, inversion table and light stretching
3 mins light kettlebell (12kg) work to grease the groove felt good so moved into
5 mins of two hand swings (25 kg bell) on a 15:15 protocol ( 15 secs work followed by 15 secs rest)
5 mins of one snatches with 16 kg bell alternating sides on the 15:15 protocol
repeat the swings and snatch two more times for total of three rounds (30 mins total)
Took it easy and didn't push the speed stopped when the snatches started to get a bit loose, otherwise I typically do this for 40 mins as per Viking warrior conditioning protocol.
Then finished with a front plank straight to wall chair holding each for a minute, repeated 4 times each. *Then into some static pull up hangs which is holding the pull up position with chin to the bar for as long as possible (20 - 30 secs in my case). Finished off with inversion table and light stretching and back bends. *Might do some yoga after dinner before bed.
Doing some walking and "Greasing the Groove" push ups throughout the day. Then tonight I have Brazilian jiu-jitsu class.