The Week In Workouts

The Week In Workouts

I’ve been switching up my fitness, so I thought I’d pop in on Sundays and share what my workouts have looked like each week. I’m on a mission to find a balance of things I love, that make me healthier, and that overall just feel right.

Here’s what happened last week:

******

Last week looked a lot like this:
Work. Workout. Cook. Eat. Work. Sleep. Work. Repeat.
I only worked out 4 times, but I tried to give my all while I was there. Overall it was a good week, but things at my job and cooking for our Whole 30 made for a quiet week on the blog. Hoping this coming week will be a bit more mellow on all fronts (MY LEGS ARE STILL SORE! :))

Monday

The workout was all rowing. Uh, I skipped this one because I rarely put on workout clothes to show up to the gym and only row. Sorry.

Tuesday

LIFT

Push Press:

1 @ 80% 1 Rep Max (95lbs)
1 @ 85% (105 lbs)
Max reps @ 90% — I ended up using 105 lbs for this one and did 10 reps.

METCON

For Time:

10-9-8-7-6-5-4-3-2-1
Wall balls (14lb)
Burpees
Pull ups

Wall balls, burpees and pull ups. OH MAN! Basically some of my least favorite things! But Garrett and I worked out together because these are some of his FAVORITE things. Actually this workout ended up being pretty fun, although I sort of wanted to off myself when Garrett called time because I was only on round 5. :) Everybody has their strengths!

Wednesday

LIFT

Back squat:

5 x 7 @ 80% of 1 Rep Max

Uh, yeah…so that is 35 squats at 80% of your 1 rep max. The weight that I can do ONE TIME. 80% of that but THIRTY FIVE TIMES. Yikes! That was a heavy day! I did 175lbs and managed to eek out 34 reps. Just couldn’t get that last one up. Also scored a nice bruise on my ass from dropping the bar. Ouch! :)

METCON

3 Rounds For Ttime:

400m run
5 deadlifts (165lbs)
25 deficit push ups (on 15 lb plates)

I did this workout with a bunch of fire breathing folks and there is nothing worse (FOR ME) than doing running workouts with young, spry dynamos. :) But it was still a great workout, even if I was slow as molasses. I ended up scaling the pushups (which made them SIGNIFICANTLY easier) so that I wouldn’t finish like 10 minutes after everyone. Clearly my ego got in a workout as well. I kind of wish I would have just tried SOME unscaled pushups. Maybe my ego will take this week off.

Thursday

Woke up today and my legs were CRAZY sore from those squats. And the workout involved FIVE HUNDRED double unders. And I had worked until 10 the night before and had to be in before 7am.

Call me lazy, but when I got off work at 4:30 I just said HELL NO and I skipped it. :)

Friday

LIFT

EMOTM for 12 minutes:

1 power clean @ 95% of your 1 Rep Max

Ha. That’s A LOT of heavy ass power cleans. Clearly this was a heavy week. Yikes! I started at 140lbs, but only got in 2 reps before I had to drop it down to 135, which is where I stayed for the rest of the minutes. I love cleans!

METCON

Friday the 13th AMRAP in 13 minutes:

13 push press (75lbs)
13 Chest to Bar pull ups
13 Med ball cleans (14lbs)

Med ball cleans are my favorite thing! Chest to bar pull ups….are not. This was a fun workout though!

Saturday

Skipped open gym and slept in instead, so I did a little outdoor workout in my backyard with our 53lb kettlebell:

100 KB Swings
100 KB Sumo Dead Lift High Pulls
100 KB Swings

And that was enough. :)

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How were your workouts this week?

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3 comments to The Week In Workouts

  • Tamara
    September 15, 2013 at 8:18 pm

    Haaaa ”only” 4 workouts. Cute!

  • steph
    September 16, 2013 at 7:18 am

    This sounds likes a GREAT and super productive week! You listened to your body, were active, and ate well! Awesome!!

    With a new semester in full motion and a job and a job hunt for a second job, I have decided that I will workout 3x/week and anything beyond that will be a bonus.

    Also, I just downloaded the 7 minute workout app (there are different versions, I prefer the one that has a blue logo and lets you cycle through the circuits up to 5 times). It’s pretty easy stuff, and possibly too easy for you, but I think that it is worth checking out.

    Here’s to a great week! :)

  • Abby
    September 16, 2013 at 11:56 am

    Holly, have you ever tried a foam roller? OMG, best investment EVAR. I swear it reduces my muscle soreness by 80% after a heavy lifting day. Seriously. And it feels damn good after you’ve been using it a while. (I won’t lie, it hurts like hell at first sometimes, especially if you have a lot of trigger points)

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