tuesday

only time for a very fast cardio workout today, but it was a good one:

2 min run @ 7 mph
20 pushups
2 min run @7 mph
20 squats
2 min run @7 mph
20 pushups
2 min run @ 7 mph
20 squats
2 min run @ 7mph
30 sec L-sit hold

monday

monday metcon weights:

Leg/Chest/Back/Run:

4x10, no rest
Smith Squats (110)
Chest Press (60)
Lat Pull (90)

1 minute run 7.5 mph

4x10, no rest
leg press (135)
incline bench (65)
bentover flyes (12.5)

1 minute run 7.5 mph

4x10 no rest
stiff legged dead lift (2x35)
db chest press (2x30)
bentover row (2x22.5)

1 minute run 8.0 mph

3x10 no rest
front squat thrusters (45 lbs)

3x10 no rest
zercher squats (45lbs)

1 minute run 8.0 mph

monday

3x15 supersets walking lunges w/ 20 lbs KBs BW step ups with reverse lunge barbell shoulder press barbell bentover row leg press (90) plie leg press (90) bench press (95) lat pull (80) hanging abs

tuesday

3x15, no rest Circuit 1: walking lunges @20 lbs DBs lat pull @80 incline bench @ 65 500 M row circuit 2: leg press @ 135 db chest press @ 30 lbs smith machine pullups 500M row circuit 3: stiff legged dead lift @60lbs shoulder press @17.5 lbs DBs bentover row @ 45lbs

thursday 9/1

Barbell complex. 40 lb 4x10 no rest Overhead press Bentover row Squat Stiff legged dead lift Upright row 3x10 chest circuit Bench press (75) Pushups 4x10 Bi & tri with 20 lb barbell Bicep curl skull crushers 2x20 med ball bosu crunches w 12 lbs

tuesday 6/23

very hectic work day, so i had to cram in my cardio at 6 pm in btw conf calls. But I'm proud that I found a way to make it happen! i'm making ME my priority!

ladders (27 mins total, 2.4 miles)

5 5 min intervals

1min 3.8

1min 4.5

1 min 6.0

1 min 7.2

1 min 8.0

then 2 mins incline walk 3.5 mph at 15 percent incline. yeeouch!