Ironlady's fitness journal

Deadlift
4x12 98lbs

4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb swings
 
front squats
2x8 45lb warm up
5x5 75lbs

deadlift
2x8 95lbs warm up
5x5 155lbs

leg press
4x12 200lbs

lying leg curl
leg extension
4x12 60lbs
 
4 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

4 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry
 
5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
--

back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
 
Back squats
2x8 65lbs, warm up
5x5 85lbs

RDL
2x8 95lbs, warm up
5x5 115lbs

leg press
4x12 220lbs

leg extension
4x12 80lbs

finisher:
8 rounds, 20:10 hiit
8lbs wall balls
burpees
35lbs kb swings
elbow plank
 
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk
 
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk
 
5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

I also did yesterday's finisher which is:

8 sets
20 sec exercise, 10 sec rest
box jumps
KB sled, 35lb kb
rope pull
skier's swing, 10lbs db
 
5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

I also did yesterday's finisher which is:

8 sets
20 sec exercise, 10 sec rest
box jumps
KB sled, 35lb kb
rope pull
skier's swing, 10lbs db
 
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk
 
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk
 
4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings

2 minutes sprint, 9kph

And practiced my cleans

3x8 oly bar
 
3 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
 
back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
 
4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
 
5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row
 
Deadlifts
5x5 135lbs, increased my working to about 60%
Front squats
4x6 65lbs
Leg press
4x12 150lbs
Lying leg curl
4x12 50lbs
Leg extensions
4x12 60lbs


Presses:
Overhead press
5x5 45lbs
Chest press
4x12 60lbs
Flyes
4x12 20lbs
shoulder raise machine
4x12 20lbs
lateral shoulder raise
4x12 10lbs
Triceps pushdown
4x12 20lbs
 
4 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank

--

Power cleans
4x8 65lbs

Hang pulls
4x8 55lbs

Shrugs
4x8 bar weight
 
4 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank

--

Power cleans
4x8 65lbs

Hang pulls
4x8 55lbs

Shrugs
4x8 bar weight
 
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