A. Full Squat
95/8
115/8
135/6
135/6
135/6
145/4
155/4
140/8
140/8
B. Push Press
Testing out my new elbow, cortisone shot yesterday. No grinding on a strict press, first time in about 2 and a half years.
Continue reading Training Log 09/19/13
6, 6, 5, 5, 4, 4
A2. Single Sided Kettlebell Deadlift (suitcase)
52.8/5 each side x 6 sets
B1. Dumbbell Snatch
35/8
40/6
45/4
45/8 PR but needed my straps
45/8
45/6
B2. Single Leg Romanian Deadlift
52.8/5 each side
52.8/6
52.8/6
52.8/6
52.8/6
52.8/6
C1. Dumbbell Lateral Raise to Standing Overhead Press*
15lbs – 15 raises + 10 presses
12 raises + 10 presses
10 raises + 8 presses
* Injury to my elbow doesn’t allow me to strict press anything over 15lbs so this is how I get around it.
C2. Kettlebell Swing
52.8/15 x 3 sets
Dumbbell Shrugs
35/12
35/10
35/10
35/10
Hanging Leg Raise
15, 12, 10
Here’s another free home bootcamp workout from www.sixtydaystosexy.com.
A Goal Properly Set is Halfway Reached Complete with video popups of each exercise.
More videos at the You tube Page
I’ll be honest…this one is a bit rough…I haven’t been doing as much conditioning lately but sucking in a video is great because it shows you what you have to do….it’s like taking progress pictures. Pictures and videos don’t lie lol….if you suck, you’ll see it. Also, this was all filmed in the same workout, I had to change my top because slide-y on slide-y is annoying.
Also again, please excuse in the indoor setting…the patio is covered with men on scaffolding grrr.
Well…I filmed my first conditioning workout since being in L.A. It looks a little rough because I did rack pulls 2 days prior and my back was absolutely destroyed. I did 2 sets of each circuit, which took about 15 minutes. I would add another set of each circuit for a full session. Don’t forget to warm up on your own. And you can finish the session with your own abs/core/stretching exercises.
Here’s what I did:
Goblet Squat – if you don’t have a dumbbell you can use a kettlebell, plate, or even a medicine ball Kettlebell Deadlift Burpee – You can use a set of dumbbells if you don’t have 2 KB’s. Or if you have just one KB you can set it in the centre, do your burpee, placing your hands on the ground instead of holding on the KB, and pick the KB up with 2 hands in the centre. BW Slider Lunge – You can add weight if you want to, just remember those sliders are very slippery so you have to have the strength to pull yoursel back up, don’t go too low too fast Hop in Squat out – Touched the palms of my hands to the ground on each rep Step Behind Lunge with Overhead Press Pushup with Plank Rotation – Use just bodyweight if you can’t control that weight as you rotate. Little baby weights fully approved on this one. Platechoppers – I used a DB end to end, but you can use a kettlebell, plate or even a medicine ball for this. Make sure heels stay on the ground and you’re pushing those hips back Slider Jackknife – Keep your shoulder girdle tight and steady with minimal movement.