week of sept 16

Monday
40 KB workout

32 min swings with 40lb
Sets of 20 2h followed by10 1h each side

4 sets of 20 figure 8 with 35

tues/wed- rest

thurs- lifting day
leg press- 4x10 @ 270
squat jump 2x20

stiff deadlift 4x10 @ 60 lb
jump junge 2x20

incline bench 4x5 (95, 95, 95, 85)
pushups 3x20

db chest press 4x10 @ 25
decline pushups 2x10
elevated pushups 2x10

low row 4x10 @80
vertical row 3x10

assisted pull-ups 5x5 @ 70


Saturday
Deadlift

5x5 185
2x5 205
5x1 225

Barbell press
4x10 65

this week

mon- 530 kettlebell class

wed- 530 kettlebell class

thurs-
15 min treadmill sprints

4 rounds of
10 box jumps
20 kb swings
20 med ball wall balls

4 rounds of
20 med ball squat toss
20 jumping jacks
20 med ball twists

4 rounds of
20 push-ups
20 squat jumps
20 mountain climbers


fri- 30 min KB swing and snatch workout

sat
Benchpress 5x5 95
Db chest press 4x10 35, 30
Push-ups 4x10

Hack squat 4x10 180
Back squat 4x10 135

Shoulder press 4x10 45
Bent over row 4x10 45

tuesday

Legs

Leg press
1x10 235
5x8. 270

Calf raise
1x20 235
5x10 270

Leg curl
5x5 85

Plié squat
5x10 75

Leg extension
5x8 85

Bench press
5x5 115 115 115 105 105

Kb swing practice for 15 min

monday

good workout this morning, 3 circuits:

barbell complex with 50 lbs, 4 rounds
deadlift
upright row
press
bentover row
stiff legged deadlift

15 min kettlebell swings with 40lbs.
20 reps, every min on the min

stepmill- 12 min intervals

update

saturday:

Barbell complex 6 exercises x8 reps x3 sets with 50 lbs

Superset stiff deads with overhead press 4x10 with 60

Hex dead lifts 5x5 185
4x10 135

Med ball ab work 10 mins


tuesday:

Leg press
5x5 280
2x5 305

Calf raise
4x20

Shoulder press
4x10 25
3x5 20

Waking lunges
4x10 each leg 25 lb kb each hand

Plié squat
4x10 70

Jump squats
4x10

Single leg deadlift
4x10 25 lb kb each hand

Med ball wall ball
4x20

Med ball squat toss
4x20

workouts

saturday:
kettlebell swing practice (20 min)

sunday:
track workout 1 mile of jogging/sprinting (with kids)
treadmill workout 30 mins of hills, sprints, then half mile jog

monday: rest

tuesday:
snatch practice (25 and 35)- 25 minutes

thursday!

Incline bench
5x95
5x95
10x65 (x3)

Db chest press
2x10 (35)
2x10 (30)

Bent over row
4x10(30)

Shoulder press
4x10 (22.5)

Leg press
4x10 (305)

Calf raise
4x15 (305)

Kb swing and snatch practice with 35lb for 10 min