Week 18 - He's feeling AWESOME!

Monday: 3 rounds:
              - 20 Dead lifts w/ 50 lbs DB's
              - 10 Ground to Shoulder w/ 120 lbs Sandbag
              - 10 Strict press w/ 50 lbs DB's
             then...
             2 hours of Baseball and Volleyball
Tuesday: 5X5 Back squat w/ 275 (smithson Machine)
               Then...
               5 rounds:
                             - 20 reps Db bench press w/ 50 lbs
                             - Max rep Strict Pull ups
Wednesday: 10 down to 1
                     Thrusters w/ 50 pound DB's
                    1 up to 10
                     Inverted Rows
Thursday: 12 Minute AMRAP
                3 Double DB Snatch
                3 HSPU's
                6....
                6....
                9....
                9...
                ......
Friday: 3X5 Back Squat w/ 285 (smithson Machine)
           30 reps for time
           Ground to shoulder w/ 120 lbs Sandbag
Saturday: 3 Rounds:
               400 meter run (treadmill)
               20 Burpees
               then....
               Same ab workout from last week.


This past week was an AWESOME week of work outs. Now I know I know, using a Smithson Machine for squats is pretty lame. But a missionary I serve with made a good point that 300 pounds on a Smithson Machine probably does more that two 50 pound dumbbells. I thought about what he said and I decided to try it. Even though its diferent and easier, just because I don't need to focus on using as much core as apposed to a regular barbell. Its finally allowing me to Isolate my legs and get stronger in my legs which makes me happy. I am sure at some point while I am out here I will get my hands on a good, old- fashioned barbell. Otherwise, this week was awesome! Nutrition has been pretty crappy though.  

Week 17 - Sand Bag full of rocks

Monday: 20 minute AMRAP
              - 5 swing to lunge (per leg) w/ 26 kg KB
              - 10 arm rolls
              - 10 bear squats
              - 10 tripod touches
              5 rounds
Tuesday: 5 rounds:
                            - 5 shin box squats w/ 26 kg KB (per side)
                            - 10 Bridge Spins (per side)
                            - 10 WTB's
Wednesday: Rest
Thursday: 15 minute AMRAP
                - 5 KB Snatches (per arm)
                - 10 push ups
                   16 rounds + 5 reps
                   (ended up doing 20 total rounds just to do it, got 18:35)
Friday: 5 rounds
           3 Ground to Shoulder w/ 120 lbs Sandbag
           6 Squats w/ SB
           9 Hand Stand Push ups
           6: 35
           then..
           Decline bench, ab burnout sit ups
           10 reps w/ 45 plate
            5 with out
            10 w/ 35 plate
             5 with out
             10 w/ 25 plate
             5 with out
             10 w/ 10 plate
             5 with out
             10 w/ 5 plate
              5 with out
              10 w/ 2.5
               5 with out
               10 w/ 45 plate
               5 with out
               all in one set... owwww!!!
Saturday: 10 minute AMRAP
                - 10 lunges w/ 120 lbs Sandbag
                - 10 burpee's
                7 rounds

This week I finally filled my sand bag back up w/ rocks. So I am happy to be lifting some awkward weight again. I definitely feel a difference when I lift objects like that. A lot of these work outs were fun and great to do. The WOD's on Monday and Tuesday incorporated Circular Strength Training. If you don't know what it is look it up. Its great stuff. But other than that, I am happy I have access to some heavier loads again. Marry Christmas!

Week 16 - New Address

2222 N. Mcqueen Rd. #1064
Chandler AZ
85225

Monday: 5 rounds:
                          5 Turkish Getups w/ Kb (per arm)
                          10 OH KB Squats (per arm)
                          20 KB swings
               then...
                        an hour of Basketball
               then...
                        5 minute AMRAP
                        Burpee Box jump (36 inch box)
                       
Tuesday: For time:
                           1 mile run (on treadmill) 6:06
                            3 rounds:
                            50 Push ups
                            50 KB Tater Squats
                           1 mile run (on Treadmill) 6:09
                            32:07
Wednesday: Rest.... but a lot of biking

Thursday: "Fight gone weird" (altered version)
                3 rounds of 5 one minute stations (rest 30 seconds b/t stations)
                1. Double unders
                2. Lunges (in place)
                3. Sit ups
                4. One arm KB thrusters w/ 26 KG (switch at 5 per arm)
                5. Ring Rows
Friday: 21-15-9
           Ring dips
           KB swings
           3:07
           rest 2 minutes
           21-15-9
           KB Tater Squats
           Burpee's
           6:~
           rest 2 minutes
           21-15-9
           Hand stand push ups
           pistol Squats
           6 or 7 ~
Saturday: Prasara Yoga

This past week has been a whirlwind. A lot of changes have happened to the area I am serving. And I am in a new place. And I am biking again... I can already see the difference 5 days have played to the size and definition in my legs. I don't know why, but biking does wonder's for my lower body, more so than a lot of other things such as squats. (Even though I need to do a lot of squats)

Other than that I am happy with how this weeks workouts played out. They were all very challenging, and I noticed improvement.