low resistance WO

Open

20 mins on indoor rower

20 mins jog/walk

PT stuff

Releaese

10 mins in the sauna

Saturday June 27th WO

Open

3 sets: overhead presses/DB burpees/jumping jacks/bent over rows: 7/7/25/7.

Used 25 lb DBs for DB burpees, 40 lb DBs for OHP and bent over rows.

2 sets: 10 DB front squats with 25 lb DBs/ plank for 20 secs.

20 mins on stationary bike.

PT: TFL, piriformis, and shoulder exercises.

Release

June 24th

Open-
some strethes/weights exercises for more warm up
20 mins jog/walk
20 mins stationary bike
PT stuff
Release

light WO

Open

20 mins jog

PT stuff

Release

Sauna: 10 mins

an okay WO

Open-

lengthy warm-up: 2 sets: 5 burpees/10 over head presses/ 25 jumping jacks

used 25 # DBs for burpees and OHPs

30 Mins on the stationary bike

PT: TFL, priformis, and shoulder stuff

Release

June 17th, 09 WO @ home

Open-

Overhead presses/ Burpees/ bent over rows/ air squats/ jumping jacks: 3 sets of 8/8/8/10/ 25.
Used 40 # DBs for OHPs & BOR

Release

June 13th, 2009

Open

Overhead press/bent over rows/ air squats/ push ups/ jumping jacks; 3 sets of 10/7/10/7/ 25; used 40 # DBs

30 mins Jog/Walk (15 mins each, switching every 5 mins)

Release

light WO at the gym

Open

Walk/Jog for 30 mins

15 mins on stationary bike

PT: shoulder, TFL exercises

Release

WO at home

Open

Overhead presses/burpees/ air squats: 3 sets of 10 with short breaks

Overhead presses with 40 # DBs

Jumping jacks/planks: Tabata format, 20 secs on, 10 off- 4 mins

Release

light WO

Open-

Warm up: 

squats (no weight) 3 ets of 12

Push up rows: 2 sets of 5 (each arm)

40 mins on stationary bike

PT: TFL, shoulder, and piriformis exercises

Release  

June 6th- 2 part WO

@ Home

Open-

4 sets (40 # DBs): over head presses/bent over rows/jumping jacks/push ups/ planks: 7/7/25/7/20 secs.

Release

@ gym

Open

40 mins on the stationary bike

PT: shoulder/TFL/piriformis exercises

Release

June 3rd

Open-
Warm-up stuff (stretches with light weights etc)
30 min brisk walk on incline
15 mins on stationary bike
PT: shoulder, TFL, and piriformis stuff
Release

quick WO at home

Open-

3 sets (40# dbs): overhead presses/bent over rows/jumping jacks/planks: 7/7/30/20 secs.

Release