Weekly workouts 1/21/18-1/27/18

Sunday – rest (headed back from beach)

Monday – chest/back

• 4 working sets 10-12 DB bench press(I worked up to 35s) + 15 DB row (both arms together; I used 20s and 25s)
• 4 working sets 12-15 Barbell row (65#)+ 10 floor DB press  (35s)
• 4 sets 10 per arm Landmine bar press (10# on bar)+ 20 straight arm pull down
• 3x 20 Rear delt flys (cable pulley) + 12 burpees
• 2x 12close grip pulldowns + 2×12-15 wide grip row

Tuesday – legs

• 5×10 barbell back sqaut + 18 Romanian deadlift with barbell (85#)
• 3×24 walking lunges (I used 30# DBs) + 3×12 each leg butt blaster heavy
• 3×12 stepups each leg (I used 15#DBs) + 10 single leg box squat (holding one 15# DB)
• 3×30 second Bulgarian split squat hold (go deep!)
• 3x clamshells and other misc. band work

Wednesday – shoulders/core

• 4×12 bb overhead press(55#) + 4×12-15 upright row (20-25# DBs)
• 4×12 seated arnold press (20s) + 4×20 lateral raise (10-12.5#)
• 3 rounds:
  • 10 DB snatch e arm (30#)
  • Plate front raise, 20 reps, 25#
  • KBSx15 reps 45#
• 3×10 single arm OH press(25#) + 3xfailure leaning lateral raise (12.5#)
• CORE: 3×1:30 weighted plank
  • 3×20 V ups
  • side elbow plank – 1 min each
  • 20 weighted hollow rocks, 3 sets
• then I practiced SPRINT…so do 30 mins HIIT/cardio!

Thursday – cardio/core

• Practice SPRINT release (indoor cycling)
• Core:
  • 3x 1:30 35#weighted plank
  • 3×20 hollow rocks, 10#
  • 3×20 v ups
  • 3×15 pike crunch on rower
  • 5×15 weighted squat jump (40#)
  • 4×15 each leg elevated hip bridge (foot up on bench, laying on back on ground)
  • 3×20 hip flexor strengthening – legs glued together in front and raise up and down (seated on mat)
• finish with 4x 30 Russian twists, 25# + 60 high knees
• SPRINT AGAIN…30 mins HIIT on bike.

Friday – back

• 4x 12-15 Close grip pulldowns + Straight arm pulldowns (warmups)
• 4x 10 DB row  40-45 #
• 4×12-15 Barbell row 65,75,85#
• 4×12-15 rope Face pulls
• 4×10 assisted pullups
• 3×10 landmine bar row (10# on bar) + 3×25 plate bicep curl (25#)
• 3×12 Seated wide row + 15 weighted back extensions
• 3×1:30 weighted plank 35#
• 2×40 clamshells

Saturday/Sunday – Les Mills SPRINT training 8-6 pm