Melanie Sunday + New program

Sunday Workout:
3 rounds of:
~ 40 yards round trip sled drag with 25# plate
5 per side #25 KB press
10 KB swings
10 cleans, ~35# using training bar. I did last set with regular bar @65#

New program:
All exercises 3x8 w/ 1 min. rest between sets.

Day one:
3 sets of 10 sit ups, followed by 1 min. plank
Power clean
3 sets of max push ups, w/ 1 min between sets

Day two:
Hollow rock – 15 seconds on, 15 seconds rest x 4, followed by 3x 15 sec handstands
Front squat
Pendlay rows

Day three:
3x5 knees to elbows (30 sec rest), followed by plank as follows – 15 seconds in each position: elbows, R side, L side, hands, R side, L side, then back to elbows.
Dead lift
Press

Past few weeks

we've been working out, I've been slacking on posting.
Christine is still doing the Dan John 3x8/1min workout

I am doing 3 days a week KB workout
here's what I started with - I'll increase reps as I go
A: KB press 3x5@62
     Swing 3x20

B: TGU 3/side@62

C: Push press 3x3@97 (Working these up to strict presses - I do the first one currently)
    Goblet Squat 3x10@62

On off days I am doing some elliptical and dips/chins

Melanie: Thursday

3 x 1 minute plank
4 x 5 knees to chest
4 x 5 hollow rock

3 x 8 with 1 min. rest of:
Overhead press @ 65 (8, 6, 3)
Power curls @ 70 - these were hard

This concludes this program for me. It was excellent. I am going to keep up with something similar - 3 x a week, different exercises on days A, B, C + Sunday, work in sprinting and maybe a little yoga and some slightly longer runs. But focus is on 3 days a week - others are extra.

Melanie: Tuesday

3 x 8 with 1 min. rest Whipsnatch @ 45# Clean grip snatch @ 45# 4 x 5 knees to chest

Melanie: Sunday and Thursday

Sunday
Some agility drills, burpees and kettlebell swings

25# KB throws in sandpit - 3 from swing position, 3 overhead. These were fun.

5 x Overhead carry with the strap holding 10 pounds on each side through the open wide pipe about 30 yards total each round. I'm sure there's a better way to describe that. I could have used more weight.


Thursday
3 x 8 with 1 minute rest
Front squat @ 75
Overhead squat @ 45 - these are very challenging still. Tonight my wrist hurt. I tried gripping the bar really hard and that helped.
4 x 25 crunches.

I was exhausted this week, so did not work out on Tuesday. We are going to be out of town this weekend so I will probably miss Saturday too.

Melanie: Saturday

3 x 8 with 1 minute rest

Press @ 65 (8 - with last two push press, 5, 3)
Power curl @ 65
4 x5 knees to chest

Sam and Christine Thursday

Christine

3x8/1min

Press 55

Power Curl 60

S+C Quad yoga

Melanie: Thursday

3 x 8 with 1 min. rest

Whipsnatch @ 55
Clean grip snatch @ 55

Interesting. Challenging. Chris wasn't home but look forward to doing these when he is there so can get some input. Some I was obviously pressing, but sometimes it felt like I had the momentum working. Good overall.


4 x 5 knees to chest.

S+C Tuesday and Wednesday

Tuesday

Sam Elliptical

Sam and Christine

"Quad yoga"

This is partner yoga with two little monkeys giggling and climbing all over you.

Wednesday

S+C Yoga

Melanie: Wednesday

Sprints
6 @ 40 yards

Sam and Christine Sat and Mon

Sam Saturday

Yoga

S+C Monday

3x8/1min

Whip snatch

Christine 45

Sam 105

Clean Grip Snatch

Christine 65 (3x4)

Sam

My lower back is tweaky - that's why I didn't do this wo saturday. It was still tweaky today so I didn;t do CGS. I'm taking a week off and doing yoga and elliptical and then will get back to weights.

Melanie: Tuesday

3 x 8 with 1 minute rest

Front squat @ 70#
Overhead squat @ 45

4 x 25 crunches

Melanie: Saturday

Ran Richland Creek Run. 5 miles, 55 minutes - yeah!! I didn't even expect to be able to run the whole way - very pleased.

3 x 8 with one minute rest:
Press @ 60 (8, 8, 6)
Power curls @ 60

4 x 5 knees to chest

Melanie: Friday

Sprints
6 @ 40 yards each

S+C Thursday

3x8/1min

Front Squat

Christine 65

Sam 150

OHS

Christine OH Lunge 45 4/leg

Sam 75

Melanie: Thursday

3 x 8 with 1 min. rest
45# whip snatch
45# clean grip snatch
4 x 5 knees to chest

Sam and Christine Tuesday

3x8/1 min

Press

Christine 55

Sam 120

Power Curl

Christine 55

Sam 110

Ab wheel

Melanie: Tuesday

3 x 8 with one minute rest
65# front squat
25# OHS
I tried the OHS with 55# (I just wanted to try it even though it is 10# more than last week), then 50# and then 45# and failed each time. Unable to keep arms straight and torso upright. Maybe because upper body is still sore and fatigued from Sunday.

25 crunches.

S+C Thurs and Sat

Thursday

3x8/1 min

Front Squat

Christine 50

Sam 145

OHS

Chistine (OH Lunge 4/leg) 45

Sam 70

Sunday

3x8/1min

Whip snatch

Christine 45

Sam 100

CG Snatch

Christine (3x3) 65

Sam 120 (8, 8, 6+2)

Melanie, Chris and Jason: Sunday

3 rounds of:
5 glute ham raises
10 second handstand
10 hollow rock
skin the cat

5 rounds:
5 per side KB cleans (25# / 53#)
5 goblet squats (25# / 53#)
5 pushups (alternating narrow stance and wide stance)
3 chest to bar / max height pullups / Mel - 3 ring rows
2 20 yard sprints