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

Flying pumpkin of course

Under attack

in the holes of my

11/6; rest

11/7; gym
-roll/swing warmups
-swings w/60lb kb, front squats @195

-10 swings, 1 squat, 15 swings, 2 squats, 25 swings, 3 squats, 50 swings x 5

once again, failed on the very last front squat rep.  definitely mental.

11/8; gym
-roll/swing warmups
-swings w/60lb kb, dips w/bw

-10 swings, 2 dips, 15 swings, 3 dips, 25 swings, 5 dips, 50 swings x 5

11/9-11; rest, with some swilly zoodisc ultimate thrown in on sunday.

11/12; gym
-swing warmups (had to get right into it)
-swings w/70lb kb, standing military press @ 95

-10 swings, 1 press, 15 swings, 2 press, 25 swings, 3 press, 50 swings x 5

-first time using the 70.  extra day of rest definitely put me at an advantage, but was actually surprised by how easy it felt.  pretty good sign i suppose.

out of my

wednesday; 10/30 - rest

thursday; short conditioning session in am
-3 x through tabata heavy bag and some jump rope

friday; 11/1 -  gym
-roll/swing warmup
-swings w/60lb kb, chins w/1 chain

*10 swings, 1 chin, 15 swings, 2 chins, 25 swings, 3 chins, 50 swings x 5
-stretch

saturday; 11/2 - gym
-roll/swing warmup
-swings w/60lb kb, dips

*10 swings, 2 dips, 15 swings, 3 dips, 25 swings, 5 dips, 50 swings x 5
-stretch

sunday; rest

monday; 11/4 - gym
-roll/swing warmup
-swings w/60lb kb, s.m.p @ 95lbs

*10 swings, 1 press, 15 swings, 2 press, 25 swings, 3 press, 50 swings x 5
-stretch

tuesday; 11/5 - gym
-roll/swing warmup
-swings w/60lb kb, chins w/1 chain

*10 swings, 1 chin, 15 swings, 2 chins, 25 swings, 3 chins, 50 swings
-stretch

just ride

thursday; rest
friday; gym
-roll/dynamic stretches
*swings w/55lb kb, front squats w/185 1/2/3
-10 swings, 1 f.squat, 15 swings, 2 squats, 25 swings, 3 squats, 50 swings x 5
-3min-ish between sets
-53min. i think
-stretch

saturday; gym
-roll/dynamic
*swings w/55lb kb, dips 2/3/5
-10 swings, 2 dips, 15 swings, 3 dips, 25 swings, 5 dips, 50 swings x 5
-2min-ish between sets
-36 minutes
-stretch/ice

sunday; off

moday; gym
-some swings with different weights to warmup
*swings w/60lb kb, standing military press @ 95
-10 swings, 1 press, 15 swings, 2 press, 25 swings, 3 press, 50 swings x 5
-2:30ish between sets
-felt good, challenging with the 60lber
-40 minutes
-stretch

today; gym
-roll/swings/stretch
*swings w/60lb kb, f. squats @ 195
-10 swings, 1 squat, 15 swings, 2 squats, 25 swings, 3 squats, 50 swings x 5
-about 3 min. rest between sets
-failed on the 3 rep of the 5th round (very last rep) re-racked it and got it.
-probably about 55-60 minutes.  a bit slow today.
-stretch/ice/smr

-feeling tired, but pretty happy with this workout so far.  been challenging and not as boring as i thought it might be.  outwork.