I get asked a lot what I do for working out. I try to make sure that in my 3 – 4 workouts each week, I do my entire body and it is varied enough to hit every muscle.Because of the questions I get, I thought I’d share the workouts I do each week, along with the results. If you need some ideas, feel free to steal mine and share what your results are.
Posting this each week will also help to keep me accountable to working out, and maybe help to motivate you or at least give you some ideas on what to do at the gym.
Here are this weeks. A little slower this week since I was sick on Wednesday and Thursday, so those were rest days.
Monday
Strength:
Thruster
1-1-1-1-1x
Weight: 135, 145, 155, 160, 160
“Jackie”
1000 meter row
50 Thrusters (45#)
30 Pullups
Time to beat: 8:58
Tuesday
Strength:
Dead Lifts – Do 3 sets of 5 @80% of your 1 RM. Rest about 2-3 minutes between sets
Weight: 250#
WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (250#)
Box Jump
Pushups (feet on the box)
Time: 13:54
Wednesday
Strength
20 Back Squat/lbs (unbroken) @ 195#
15 minute AMRAP
6 Front Squat (185#/135#)
12 Toes to Bar
24 Sit ups
Time: 5 Rounds
Friday
Skill/Strength
EMOM for 8 minutes Snatch Complex (pick a challenging weight for YOU):
1 Snatch Grip Dead Lift
1 Hang Power Snatch
1 Over Head Squat
Weight: 115#
WOD
21 – 15 – 9
Box Jumps
Ring Rows
Wallballs
Then (in WOD)…
300 jump rope
Time: 8:21
After Party
3 rounds
Row 250m
Rest
Row 500m
Rest
Row 750m
Rest
Rest for exact amount of time required to complete previous interval
Time: 36:20
Saturday
“Fran”
21 – 15 – 9
Thruster 95/65
Pull-ups
Time: 4:31
5 minute rest
“Grace”
30 Clean and Jerk @ 95#
Time: 2:33
Next week is Max week!
What did you do this week? Post it in the comments.
