quick basic WO

Open

3 sets: 10 burpees/30 jumping jacks/ 25 sec plank

Release

Saturday Aug 29th

Open

20 min jog

30 mins on stationary bike

PT recommended exercises for shoulder, TFL, and piriformis
Release

August 28th: quick WO @ home

Open
2 sets of 8: overhead presses/DB front squats/ bent over rows: all with 40# DBs
2 sets of 50 jumping jacks- with short break
Release

WO with limited mobility

Open

lengthy warm up due to limited flexibility in the lower back

20 mins on indoor rower

25 mins walk/jog

PT stuff

Release

AM WO

Open

20 mins on stationary bike

2 sets: 8 squat presses/7 russian twists/ DL walks (40 ft)/ 10 bar thrusts

weights: 40 # DBs/ 35 #s/ 65 # DBs/ 60 #s

Felt something in lower back after the first set, so only went on for one more as opposed to planned two.

15 mins on indoor rower.

Release

10 mins in steam room

WO with some basics

Open

+ light windmills ans GMs for warm up

3 sets: 8 DB front squats/ 8 swings/ 8 overhead presses/ 8 bent over rows/ 25 jumping jacks/ 25 sec planks

Used 45 # DB for swings/ 40 # DBs everything else

20 mins on stationary bike

Release

quick AM WO

Open
20 mins jog
Release

WO with DLs

Open

4 sets: DLs/Jerk presses/ push ups

6-8 DLs (185 Lbs) and JPs (95 Lbs)/ 10 pushups

3 sets: Goodmornings/ Farmer's walk

6-8 GMS (65 LBs)/ 50-60 ft with pair of 65 Lb DBs

Release

20 mins swim

10 min in steam room

WO at the gym

Open

45 mins on stationary bike

PT: shoulder, piriformis, and TFL stuff

Release

quick WO @ home

Open

3 sets: 8-10 squat presses/ 15 bent over rows/ 6-8 burpees/ 20 sec plank

used pair of 25 lb DBs for squat presses and bent over rows

Release

WO: Sunday August 9th

Open

+ some windmills, push up rows, and other stretches

4 sets of 6-8: DLs/ bar thrusts/ windmills/ russian twists

DLs: 185 lbs

BTs: 60 lbs

WMs: 30 lb DB

RTs: 35 lbs

PT: exercises for shoulder etc

Release

sauna; 10 mins

quick WO @ gym

Open

30 mins on the stationary bike

PT: TFL, piriformis, and shoulder exercises

Release

Friday August 7th

Open

+ 5 winmills each side with 40 lb DB

4 sets: 6-8 over head presses / 10 air squats/ 25 jumping jacks/ 4 (each side) push up rows/ planks for 20 secs

Used 25 lb DBs for push up rows (everything else 40 lb DBs)

Release

+ 2 TGUs with 2 windmills on top with 40 lb DB

quick WO at home

Open-

3 sets: 7/8 overhead presses/ 7/8 DB front squats/ 7 bent over rows/ 25 jumping jacks

used 40# DBs

Release