Legs Week Three

Week Three. Day One

Warm up:

  • Hip circles: 4 x 25
  • Kneeling hip stretch: 4 x 15 seconds each side
  • plank hold: 4 x 15 seconds
 
Workout:
  • Sumo deadlift: 5 x 1 x 80%, 230 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Power cleans: 5 x 3, 100 lbs
Superset:
  • Kettlebell front squat: 5 x 5, 16 kg
  • Bodyweight pistol squats: 5 x 5 
Superset:
  • EZ bar jump squat: 5 x 5, 40 lbs
  • DB romanian deadlift: 5 x 5, 60 lbs
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Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

May 15th Sumos & Squats

Speed and explosiveness

 

Warm Up:

 
  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25

Workout:

  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs

Tri-set:

  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15

Tri-set:

  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg
 

Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)

 

The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!

 

Step to jump squat:

 
  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 

 

What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!

 

Fitness WonderWoman

Shay-lon

 

 

Wednesday CrossFit

CrossFit Circuits (Deload Day)

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 25 lb
  • DB thruster: 5 reps, 25 lb
  • Jump squat: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 25 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit ups: 15 reps

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 65 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • Overhead squat: 5 reps, 45 lb, 50 lb 

For week three, I decided to deload on the circuit exercises and do less weight loads. This was definitely needed because I didn’t want to over-train. 

 

Fitness WonderWoman,

Shay-lon

Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

 
  • 2-3 minute jump rope

Workout:

  • Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
  • DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
  • Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
  • Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
  • Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
  • Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
  • Crunches: 3 x 21-30 (1 minute running in place between each set)
  • Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)

As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either  – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Two. Day Ten|Six Weeks to shreds

Warm up:

 
  • 2-3 minutes of skipping in place

Workout:

  • Bentover Barbell Row: 4 x 6-8. 50 lb. ( 1 minute skipping in place between each set)
  • Bentover DB Row: 3 x 6-8. 60 lb. (1 minute goblet squat- 30 lb between each set)
  • Seated Cable rows: 3 x 6-8. 120 lb. (1 minute box jumps between each set)
  • Barbell shrugs: 4 x 6-8. 155 lb, 165 lb. ( 1 minute DB step up – 20 lb between each set)
  • Barbell curl: 3 x 6-8. 50 lb. ( 1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 6-8. 30 lb (1 minute med ball slam- 10 lb between each set)
  • Reverse barbell curl: 3 x 6-8. 40 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curl: 3 x 6-8. 20 lb. ( 1 minute battling ropes between each set)

i did another PR today with the barbell shrugs, went from 135 lb to now 165 lb total.I am working on doing better with battling ropes but it will be a process because I am not yet strong enough to go a full minute without stopping, so I do it in 20 second intervals so I can build my way up.

 

Anyone else who does really well or really poorly with battling ropes?

How much do you barbell shrug?

 

Leave answers in the comment section. Follow, like, share, and comment

 

Fitness WonderWoman,

Shay-lon xo