Workout Wednesday: A week of workouts

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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.

If you follow along on snapchat (@yogaby_candace), you know that I've been a bit disappointed in my fitness life since I've returned from the book tour. It's just been kind of tough to get back on track with all the travel, time changes, lack of sleep, lack of quality workouts, and unpredictable eating schedule that was going down while on tour and Thanksgiving shortly thereafter. 

I'm really looking forward to feeling that forward momentum of growth I'd been experiencing before the tour, and I know I'll get there, but it's really been kicking my butt. Anyway, here's what I've done the last week:

A video posted by Candace (@yogabycandace) on Dec 1, 2016 at 4:10pm PST

Thursday

• Snatch technique - 12 minutes to build. 

Then: 

4 rounds for time: 

• 4 HSPU
• 4 shin get ups with 35lb plate overhead

Rest 3 minutes then: 

3 Rounds for time (rest 3 min between each round): 

• 5 burpee pull ups
• 15 dubs
• 30 push ups
• 40 sit ups
• 50 air squats

Thursday notes: I could watch this snatch video over and over and not tire of it because it tells me so much. When I watch it, I am paying particular attention to my feet. As you can see, I am often landing on the balls of my feet, which means that I didn't get full extension through my entire body (because I have an early pull). If I were a bit more patient and pulled when the bar was deeper into the hip pocket, I would have a fuller extension and then would be able to land on my heels. However, I need to give credit where credit is due. This isn't a perfect lift for me, but it has improved a hundred times over since when I first started. A couple things I am doing right: using the hook grip has been instrumental in moving me forward with the lift. I also feel like I look a lot faster getting under the bar than in the past. And I like that I really took the time to pay attention to the first and second pull so that I can set myself up for success as best I can. 

Friday - Rest day, taught a yoga class.

Saturday - Rest.

Sunday 

Back squat - 5 reps working up to heavy. Then: 

4 Rounds for time 55lbs:

• 3 front squats
• 3 jerks
• 8 bar facing burpees
• 10 banded jumping air squats
• 12 sit ups with 8lb med ball

Rest 3 minutes. Then:

4 Rounds for time:

• 20 dubs
• 10 jumping split squats

Try something new every single day. On the mat. Off the mat. At work. At home. Always get out of your comfort zone. It's where you discover new things and continue to grow. In terms of yoga (and anything, really) - forget the end goal. The perfect handstand, for example. Instead, focus on various ways to get into the handstand. And once you're upside down, play with splits and crossing your legs and bicycling your legs and any other weird thing you can think of. All these new little movements help the muscles in your hands develop, and help your body figure out how the tilt of your pelvis affects your balance and help you to build confidence being upside down and above all, all these little unpredictable new movements and moments of learning will remind you that you're always a student, always growing, always trying to better yourself. And don't forget to have fun. 💃🏽 #operationhavemorefun #namaslay #yoga #yogabycandace #yogaeverydamnday

A video posted by Candace (@yogabycandace) on Dec 4, 2016 at 10:10am PST

Then handstand practice and stretching.

Sunday Notes: I felt amazing! Those rest days really paid off because I felt strong, well rested and full of energy for this workout. I always practice my handstands at the end of the workouts when my body is warmed up but tired. Having a warm body is obviously important, especially because if I flip over (and I do!), I want my chest super open so I don't injure myself when I fall into the backbend. Having a tired body while practicing handstands means - to me - that I really have to be dialed in and focused. It also makes me focus on the little things, like my fingertips. I use my fingertips much like a toddler uses her toes when learning to walk. The toes offer stability when standing or learning to walk, and it's the same with fingertips. They are instrumental in staying balanced. 

Monday

Snatch technique - work up to heavy.

4 Rounds for time: 

• 21 wall ball (I used 8lb ball)
• 18 hang power snatch (55lbs)
• 15 bar facing burpees
• 12 rows

Rest 3 min then: 

• 4 rounds: 30 sec row sprint with 30 seconds rest in between each sprint.
• 10 minute treadmill sprint: incline 5.5, speed 10. Sprint 15 sec, rest 45.

Then, stretching and handstand practice.

Tuesday - Rest day.

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Let's talk: What'd you do this week for workouts?

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