Mon 9/26 Home Workout
1000 rope jumps
40 stair lifts, ea leg
40 wall squats
5 rounds: 5 chest/chin to bench pushups, 20 backups, 20 situps, 5 chair dips
Completed the 5 rounds in 9:55.
Tues 9/27 6am CrossFit class
WOD:
3 rounds with decreasing reps of each exercise: 21-15-9, total 45 reps each exercise
thrusters (55 lb)
lateral burpees
completed the three rounds in 14:38
Wed 9/28 Home Workout
1000 rope jumps
25 stair lifts each leg
20 wall squats
Thurs 9/29 6 am CrossFit class
pre-workout training: max weight push press - 5 reps, 3 reps, 1 rep
I did: 5 reps @ 55 lb, 3 @ 60 lb, 1 @ 65 lb
WOD - 3 rounds for time:
500 m row (total 1500 m)
12 push press (50 lb, total 36 reps)
15 GHD situps (total 45 situps)
Completed the 3 rounds in 14:38.
Fri 9/30 Home Workout
20 wall squats
20 stair lifts each leg
5 rounds: 15 pushups, 20 backups, 20 situps, 5 chair dips
Completed the 5 rounds in 10:15.
Sat 10/1 CrossFit Class
WOD: 5 rounds, 2 exercises, each round max reps you can do without taking a break:
bench press (I used 55 lb)
pull-ups (I used the medium band)
reps completed in each of the 5 rounds: 24 bench press/ 30 pull-ups; 10/20; 12/16; 12/20; 8/12
Tuesday 9-27
More legs.
Thursday 9-29
Chest and Back. Drop sets [5, 10, 15 reps; 135, 105, 75 lbs] both incline and flat bench, drop sets of lat pulldowns and rows.
Saturday 10-1
Abs and core. Toes to rings 50 reps, situps with ab mat, weighted crunches.
Monday 10-3
Arms. Drop sets [5, 10, 15 reps; 85, 65, 45 lbs] curls [one set of curls @ 95, 75, 55 lbs], shoulder raises, skullcrushers. Finished with 50 knees to elbows.
I was all "95 lbs. dumbbell curls?!?"
Maybe next time!
There's a guy at this gym who can curl the 100 lb dumbells, but he's some sort of Viking monster, definitely not a human being.