recessed lady's

tuesday; gym

-quick shoulder warmup
(1) bench; 3x120,135, 11or12x155
(2) renegade row; 3x6/arm w/35lb kbs, 2x6/arm w/45lb kbs
(2) standing oh press; 5x6/arm w/35lb kbs
(3) trx row; 3xfail (26,21,21)
(3) lying med ball chest pass; 3x8 w/25lb ball
finish;
rowing; 1000m, 3:45ish

ran out of steam pretty hard during the rowing.  feel pretty tired today, glad it's a rest day today.

secrets from

finished up the kb program.  really happy about the results.  felt stronger, hips were looser, grip strength improved, as well as just general conditioning was better, at the end.

an easy week and some fun workouts and then started 5/3/1 back up.  got through month 1, just finished a deload and am in week 2 of month 2.

-roll/jump rope (4 minutes, different hops and skips)

(1) hang clean; 3x120,135, 8x155

(2) squat; 3x175,205, 12x225 (2 rep pr)

(3) squat; 3x12 @ 135+30ish lbs of chains

(3) skater jumps; 3x12 (6/leg)

(4) reverse hyper; 4x8 @ 140

(4) ab wheel; 4x8

(4) alt. 100 rope jumps after each exercise (800 total)

finish; went through 3 times

-5 box squat @ 135

-5 box jump @ 32ish inches

-10 pushups

stretch