Weekend Stuff

Friday, July 12, 2013

I swear, the week after a holiday always feels twice as long.  But, hallelujah it's finally over and the weekend is here!

Ours will be filled with grilled pizzas, a wedding, running, a trip to the farmer's market, a little DIY makeover for Scott's "man room", meal planning, photo editing, the final episodes of Season 2 of Scandal,  grocery shopping, wedding planning, and, apparently, a whole lotta rain. 

Today's workout:

1. Warm up

2. Turkish Get-Up Ladder with Windmill
       - 15 lb kettle bell x 1
       - 25 lb kettle bell x 2
       - 35 lb kettle bell x 3
    
We tried to do a little better showing the steps of the Turkish Get-Up.

Holding bell overhead and eyes on bell (at all times), kneel down with opposite knee from bell (here left knee).

Bracing with left hand and keeping bell high overhead in right, swing left leg through into a seated position.
Lay back flat, maintaining the bell in the upright position (try to be a little more graceful than me).

Now you reverse the motion.  Sit up keeping bell straight overhead and eyes on bell, drawing up right foot to prepare to stand. 

Bracing with left hand and right foot, pull left knee back to the kneeling position. 

Stand up straight.  For extra core work, immediately touch left hand to left foot (windmill), keeping bell straight overhead and eyes on bell.
That's all there is to it. 

3.  Dead lifts:
       - Warm up:  95 lbs x 5
       - Warm up:  95 lbs x 5
       - Warm up:  115 lbs x 5
       - 1st set:  125 lbs x 5
       - 2nd set: 135 lbs x 5
       - 3rd set:  145 lbs x 10 (goal was max reps, no more than 10)
       - 4th set:  135 lbs x 5
       - 5th set: 145 lbs x 10 (goal was max reps, no more than 10)

Start.

Finish.
4.  Overhead Press Ladder (super set with band assisted pull ups in between each set)
       - Warm up: Bar x 5
              Pull up x 1
       - 1st set:  50 lbs x 5
              Pull up x 2
       - 2nd set: 55 lbs x 5
              Pull up x 3
       - 3rd set:  55 lbs x 10 (goal was max reps, no more than 10)
              Pull up x 4
       - 4th set:  55 lbs x 5
              Pull up x 5
       - 5th set: 50 lbs x 10 (goal was max reps, no more than 10)
              Pull up x 10

Overhead Press

Pull Ups
5.  Kettle bell Swings:  35 lb bell x 50 swings chest high (no rest - arms are supposed to burn)
 
Swings

 

2 comments:

  1. Question for you -- when you post your weights for the barbell moves, do you include the weight of the bar itself, or just of the plates that you add?

    ReplyDelete
    Replies
    1. Vanessa, the weights posted include the bar. I wish my deadlift was already in the 200+ range!

      Delete

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