PR WEEK!
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Squat:
- 95 lb x 10 reps
- 135 lb x 6 reps
- 185 lb x 4 reps
- 225 lb x 2 reps
- 265 lb x 4 reps || PR!
- 245 lb x 8 reps
- 225 lb x 12 reps
-
Chin-Up:
- 8 reps (+54 pts)
- 2 reps || weighted || 80 lb || PR!
- 6 reps || weighted || 45 lb
- 10 reps
-
Hammer Dumbbell Curl:
- 35 lb x 15 reps
- 35 lb x 13 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:34:00 || 2 mi || flat
-
Walking:
- 0:35:00 || 2.2 mi || flat
-
Elbow-Supported Dumbbell External Rotation:
- 10 lb x 12 reps
-
Internal Shoulder Cuff Rotation (Lucky Cat):
- 10 lb x 10 reps
-
Cable External Rotation:
- 20 lb x 10 reps
-
Dumbbell Bench Press:
- 45 lb x 8 reps
- 65 lb x 4 reps
- 85 lb x 2 reps
- 100 lb x 8 reps || PR!
- Notes:
- 1RM calculation for 5/3/1
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 75 lb x 6 reps
- 95 lb x 4 reps
- 120 lb x 6 reps || PR!
- Notes:
- 1RM calculation for 5/3/1
-
Push-Up:
- 25 reps
- 15 reps
-
Barbell Deadlift:
- 135 lb x 8 reps
- 185 lb x 4 reps
- 225 lb x 2 reps
- 265 lb x 1 reps
- 315 lb x 1 reps
- 1 lb x 1 reps
- 345 lb x 3 reps || PR!
- 225 lb x 20 reps
- 185 lb x 12 reps
- Notes:
- Set 6 PR ATTEMPT – 375 x 1 – FAILED. Form was sloppy, stopped pulling when weight was mid-shin. D-Ring on hooks/straps was also broken, so hanging onto weight was tough.
-
Biking (Intervals/Sprints):
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 60 sec || jog
- 15 sec || sprint
- 15 sec || walk
- Notes:
- Done on Stationary Bike
-
Walking:
- 0:35:14 || 1.7 mi || flat
- Notes:
- pushing stroller
