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Workout Wednesday is a weekly series on YBC in which I share my workouts from the previous week, along with any other fitness-inspired chitchat.
Well another week has passed by and I still am not feeling that great. I've fallen off the macros wagon a bit, mostly out of laziness. I'm still logging what I eat, but I haven't been trying as hard to hit my numbers and man am I feeling it. I'm not sleeping that well and I don't have a ton of energy. I definitely want to get back into it but, I don't know. I'm just feeling tired and down and would rather crawl into bed with a book than venture out to the store on a cold night to buy stuff to food prep. Blah.
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Anyway, here's how my workouts looked the past week:
Wednesday
- back squat - work up to heavy
- sprints - 20 sec on, 40 sec off. Incline 5.5, speed 10.
Thursday
- snatch technique work, then:
- 21-15-9 overhead squat & bar facing burpess. Rest three min then:
- 3 Rounds: 50ft prowler push (135lbs), 25ft prowler pull
- handstand practice and stretching
Friday
20 min AMRAP
- 60 cal row
- 50 deadlifts (I used 85lbs) -
- 40 wall ball (I used a 10lb ball)
- 30 handstand push ups
- 20 bar facing burpees
- 10 clusters (a squat clean into a thruster)
Notes: This is one of those workouts that looks good on paper and just sucks the life out of you in person. I did my deadlifts in sets of ten. I did my handstand push ups in sets of five. And I did the clusters as singles because by that point I was close to death haha. In twenty minutes I got through the whole thing plus about 15 cals into the second row I think?
Saturday
- Rest day (was sick)
Sunday
- Rest day (was sick)
Monday
21-15-9
calorie row & thrusters
Then rest 3 minutes. Then:
3 Rounds:
-5 dumbbell deadlifts
-5 dumbbell hang cleans
-5 dumbbell front squats
-5 dumbbell shoulder to overhead
Notes: I used 25lbs dumbbells.
Then rest 3 minutes. Then:
10 sprint rounds: 15 sec sprint, 45 sec rest. 5.5 incline, 10.5 speed.
Then rest 3 minutes. Then:
3 Rounds:
-6 burpee broad jumps
-6 power skips
-6 pistol squats (3 each leg)
Then rest 3 minutes. Then:
- 35 dubs
- 10 v-ups
- 30 dubs
- 10 hollow rocks
- 25 dubs
- 10 sit ups
Then rest 3 minutes. Then freestanding shoulder tap practice and stretching.
Tuesday
- Back squat - 6 sets of 4, working up to heavy- I got up to 140lbs.
Then rest 3 minutes, then:
- 5 rounds 3min AMRAP
- 3 high hang power snatch
- 6 push ups
- 9 air squats
Then rest 3 minutes, then:
- 10 Back lunges (65lbs)
- 10 KB swings (15kg)
Then rest 3 minutes, then:
- Play on the rings - l-sit holds, shoulder stability and flexibility stuff, just general play for about 5-10 min.
Then rest 3 minutes, then:
- Handstand practice, core work and stretching.
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