MGW - Chipper

11/07/12

HSPU x 30
Toes 2 Bar x 30
Dead Lift (225) 30
Back Extensions x 30
DB Push Press (40) 30
KB Swing (45) 30
Pull ups x 30
Row 40 calories

29:00 this wasn't actual time, exercises were scattered across the gym and I waited for my client to finish some of her exercises before moving to the next.

Workout 1: Arms & Workout 2: Legs & Battle Ropes

11/06/12

Workout 1:
Pullups x 30
Barbell Curls (50) 100
2 rounds of:
Hammer Curls (50) 10, (45) 10, (40) 10, (35) 10, (30) 10

Ring Dips x 30
Triceps Rope Extensions (30) 20, 20, 20


Workout 2:
Squats (135) 25, (225) 50, (135) 10
Lunges w/Barbell (70) 20, 20, 20
Battle Ropes (double waves) 30 seconds x 3
Battle Ropes (big Waves) 30 seconds x 3

W -Front Squats

11/05/12

Warmup:
Body Squats x 20
Front Squats (45) 10, (95) 6, (135) 4, (185) 4, (225) 3, (255) 2

Workout:
Front Squats (225) 10, (175) 20, (135) 30
Extensions (120) 15, 15, 15
Smith Calf Raise (110) 20, 20, 20

Ring Exercises & WOD: OHS / Double Unders

11/03/12

Workout 1: Gymnastic Ring Exercises 30-45 minutes

Workout 2:
Complete 3 rounds for time:
Overhead Squats (135) 10
Double Unders x 50
16:21

Workout 2 was a disaster. I could barely do double unders.
My shoulders might have been too exhausted from the ring exercises earlier. I think I could have done that workout in half the time, had my shoulders been fresh. Very frustrating, and if you have ever done double unders, you know frustration only leads to more frustration.

LesMills Body Pump Class

11/02/12

Not going to post all exercises, but it was a full body workout and muscle groups were burning.
The class was basically a fast paced weight training class. Lighter weights with higher volume and minimal rest periods. You need to choose your weights wisely, there were a couple of times where I wasn't sure if I was going to make it through the set with the weight I had chosen, but I was in the front row dead-center, so I had to suck it up and keep pushing. My quads were sore the next day, which is unusual for me. It was a lot of fun and a sufficient workout for today. Definitely recommend trying a class!

Weight Lifting: Cleans & Split Jerk

11/01/12

Warmup, shoulder rotations and cleans (45) 10, 8 reps

Hang Cleans (65) 10, (95) 8, (115) 6, (135) 4, (155) 2, (175) 2
Split Jerk (65) 4/4, (95) 4/4, (115) 4/4, (135) 2/2, (155) 2/2, (175) 1/1


Left glute still tight and bumper plates, so I didn't push the weight too far.

MGW - Double Unders, Pull Ups & Bench (hundos)

10/31/12

100 reps of each:
Double Unders
Pull Ups
Bench Press (185) 50, (135) 50

27:25

Lower back and glutes still tight, but getting more flexible.