AM WORKOUT


Buy In:  
5-7 Min Jog 

“Whitten”5 Rounds for time of:
22 KB Swings (40lb db)
22 Box Jumps, 20″
400 meter Run
22 Burpees
22  Wall Balls (12lb)
3 Rounds: 22:59

Cash Out: 
Treadmill walk, 12% Incline - 5 minutes

PM WORKOUT
Buy In: Warmup movements


“Sizzurp”3 Rounds for time of:

15 Deadlifts (225, 155)
50 Abmat Sit ups
Time: 12:36


WOD2: Bent Over Rows
Pyramid
135 x 10   135 x 10   155 x 7   165 x 5   165 x 5   165x5

Monday, December 14th

Buy-In: Some Warm Up Stuff

WOD1: Deadlift
135x5-10 Warm Ups
185 x 5 225 x 5 245 x 5 255 x 5

WOD2: Bent Over Rows
135lb x 8 Reps x 5 Sets

Cash-Out: 5 Rounds of Cindy

WU: WOD light weight...Bent Over Rows, Barbell Inc Bench 135lbx 5 Reps WU

WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:

3 Rounds for Time:
10 Dips
5 Pullups
Time:

Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)

Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.

PM WORKOUT:
TENNIS

WU: 5 Min Jog on Treadmill
Shoulder exercises - Rotator cough work WU

WOD: Bent Over Barbell Rows 5x5
wu: 95lb x 10 135 x 10
155 x 6 165 x 5 165 x 5 170 x 5 175 x 5 (was NOT max)

Inc Bench Press 3R
wu: 135 x 8
155 x 5 185 x 3 190 x 3 195 x 3 (NOT max)

Core:
4 Rounds -
Leg Raises w/ 15lb DB x15 x10 x8 x7
Machine Abs 100lbx8 "x8 "x7 "x6

4 Rounds -
Ab Wheel - 12 Reps
10lb Med Ball Twists - 1 Min of Twists

Row: 5 Minutes
Meters = 1145m - Just a steady pace, wasn't going for a PR or anything.

Notes: I am super sore still!!! AAAHHH. My shoulders are VERY sore...possibly from rotator work in the beginning of the week, and the stretching. I need to loosen up these shoulders! Only had one meal in me prior to this workout.

Sunday Funday with some Snatch!

WU: Gooood Mornings 45lb for Warm up. 95lb x 10 x 3Sets
Machine Sit Up - Feet Eleveated

WOD:
(1) DB Snatch- 1 Arm -4 x 5(Reps Each Side)
Warmup - 30lb
50x 5 60x5 70x5 70x4***Failed on the 5th on first said, so did 4 each side.

(2) 3 Rounds:
* Bent Over Barbell Row 135lb x 7 Reps
* Ring Row (To Failure) - feet elevated on box
* Ring Dips (To Failure)

(3) 3 Rounds:
* DB Twist Curls "Curls for the Girls" =)
* Ring Dips (To Failure)
Weight for Curls: 25x8 (each side) 30x6 35x6

(4) 3 Rounds:
* Pull Ups x 5 Reps (Kipping Style)
* Leg Raises - w/ 10lb DB in Feet x 10 reps

(5) Sprints on Treadmill. Incline at MAX (15%). 30-45 second Sprints. 1 Minute Rest

Notes: Snatch felt good. Tried to make sure back form stayed, and mid section was VERY tight. Lock arm out, and stabilize dumbell before returning to floor. Calories were low today up until workout, but should even out through the evening.