Last week’s workouts

afitmess
November 23, 2016

Heyyyy! We are getting ready to head out to New York and I’m so looking forward to having a few days with my family. The last seven days have been rough to say the least. It began with getting sick, having a car accident, and needing to buy a new hot water heater. Needless to say, I just want to relax and hang out with my loved ones.

Anyway, I wanted to quickly share last week’s workouts with you all. Lots of strength and two easy/rest days. I may actually take the next few days off completely…who knows!


Monday – strength / cross body split

4 rounds:

  • 8 deadlifts (I got up around 105#)
  • 8 incline bench presses (I used 30# DBs)
  • 1 minute rest between sets

 

4 rounds:

  • 10 single leg lying curls on a ball
  • 10 shoulder presses (I used 20# DBs)
  • 1 minute rest between sets

 

3 rounds:

  • 12 back extensions on bosu ball
  • 12 machine assisted dips
  • 1 minute rest between sets

 

Tuesday – strength

upper-pull and lower-push

4 rounds:

  • 8 split squats with 50# BB on back
  • 4 strict chin ups

 

4 rounds:

  • 10 DB squats with heels elevated on plates (this allows you to get down much lower into the position)
  • 8 dumbbell rows (I used a 30# DB )

 

4 rounds:

  • 15 machine leg presses (I got up to 140#)
  • 12 incline DB curls (I used 12# dumbbells)

 

Wednesday – run!

3 mile run outside – I didn’t wear my Garmin, but I imagine I was around 8:30 minute miles.

Thursday

Orangetheory (hmmm…can’t remember what we did!)

Friday – REST

OTF 11-22-16

Saturday

Orangetheory

Strength block 1 – goal of 4 rounds:

  • 20 skater lunges, total
  • 10 dumbbell half swings, each side
  • 10 burpees (full)
  • 10 gator pulls on TRX, total

 

Strength block 2 – goal of 3 rounds:

  • 20 atomic mountain climbers, total
  • 10 hip dips, each side

 

Rowing – goal of 3 rounds:

  • 1 min push -> 1 min all out -> 1 min recovery

 

Treadmill – lots of pushes and all out sprints on mostly flat ground (1% incline).

 

Sunday – REST / walk 

4 mile walk outside (to and fro my massage!). It was pretty chilly that morning.

 

What did your workouts look like last week? OTF friends, do you like to start on the treadmill or strength floor?

 

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