Monday: warm up with Core
6 rounds of:
Max chair pushups
30 kettlebell swings (20lb)
350 m run holding 15lb medicine ball
50 m of backward lunges holding med ball at chest height
Tuesday:
Bench Press warm up then 2x3 @ 95lb 1x2 @ 100lb but failed on #2 so 1x1 back @ 95lb
Superset: 4 x 20 close grip push ups with 4 x 12 tricep pulldowns @ 30lb
Superset: 5 x 10 lat pulldowns @70lb with 5 x 10 curl and press @ 15lb for some, 20lb for some
partner curl with 30lb bar: 10 reps,8,6,4,2,1,3,5,7,9
Wednesday: 1.5 hours mountain biking with the girls : )
Thursday: warm up with Core
20 rep-15rep-10rep each
Thrusters (front squat with push press) 45lb for 20 and 15 set, 65lb for 10 rep set
squat thrusts
Followed immediately by 1.5 mile run total time 21:02
Also did 45 minutes of step aerobics in the afternoon
Friday:
Upper Body-50 push ups, bench press 2x5 @ 85lb 2x3 @ 90lb, 50 chair pushups
followed by 400m run, 400m backward jog, 200m sprint
And then the trouble started! Hot dogs, chips, ice cream- fish tacos, margaritas and apple crepes with grand marnier!!!! It was a good (bad) food weekend. And now there is a pork loin a cookin in my kitchen. I love to eat.
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