I was ready and excited for today’s workout. We did the same thing last Wednesday, only a little lighter, and I thought it was fun. The warmup had to have been the worst part of this morning’s workout. These dumbbell and kettle bell complexes really get me… especially the heavy 2-arm overhead squats and sotts presses. I had to force myself to shake off my frustration and just try my best. As soon as I get down on myself then I am certain to be unsuccessful.
Anyway, the workout went well. I think I only missed one rep of my snatches, but I made all of my other lifts. Blah blah… on to the good stuff… like getting my first MUSCLE UP! This is a pretty big deal for me 🙂 It was by no means smooth or beautiful, but I did it!… and, just to be sure, I did it again later tonight! I’m a very happy and grateful girl right now!
Pre-workout: 10 min. SMR, dynamic, mobility
1. General W/up: none
2. PT: Glute/VMO
3. Specific W/up: 6 way KB Complex
2 hand swing
OHS… pretty sure there is nothing I dislike more right now than a 2 arm KB OHS!
3x though, 6 reps ea. (increase weight ea. round)(26/35/35#)
2x OHS@ 85% (103#) + 10x (5x ea.) Pistol, 5x Depth jump to broad jump
rest 3 min., 4 rounds
1x power snatch + 1x Snatch @ 85% (79#) every min. for 7 min
2x Press @ 85% (68#) + 10x (5x ea.) lateral handstand walk + 5x med ball toss
rest 3 min., 4 rounds
Gymnastic – muscle ups… practice jumping MU
Core – Crosswalk + med-ball push 4x
6. Cool Down: none
7. Meditation/ Visualization: 20 min. breathing or body scan… I didn’t do this again 🙁
75 min. steady state @ 80% MHR – Gym based Endurance (unilateral is 5x ea. side)
10x Squat jump @ 75#
10x Front Squat @ 95#
10x single leg RDL @25#DB
10x bar dip
10x DB alt. Bent over row @25#
4x HSPU (1 ab mat)
10x side-to-side pull up (green band)
30 sec ea. side bridge
(3 rounds ea. time)
10x power snatch @75#
10x forward lunge @75#
10x good morning @95#
10x side to side push up
10x bent-over row (BOR) @95#
10x lateral HSPU walk
10x pull up (green band)
60 sec. Ring FLR figure 8’s
(2 rounds + 10 snatch ea. time)
2x through each
My second workout was hard for me today. I am beat from the last couple of days, and this gym endurance wasn’t the “light weight” cardio kind of thing. No, no. The weight was kind of heavy for me, and I didn’t move too fast. When I switched my mindset to just doing one rep at a time rather than trying to race through, I did much better. Sometimes, you just gotta do the work.
Such a good day!