Legs

Back squats
95lb x 5, 5
135lb x 5
185lb x 5, 5, 5

Front squats, a2g with pause
115lb x 5, 5, 5

Dumbbell sumo squats
100lb x 12, 12, 12

Leg extensions
100lb x 10, 10, 10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 15, 15, 15

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Leg raises
15, 15, 15

Swiss ball push-ups/tucks
10, 9, 9

Conditioning and abs

Kayla Baumgardner

Had a crappy night's sleep and felt like total shite today, but I needed to get in some conditioning this week, so I had to push myself. Even walking to the gym I doubted I'd be able to do anything challenging, but I felt that if I could at least get started I might be okay. That proved to be the case.

I just made this up on the spot, rather than my usual planning ahead.

3 circuits, 90 seconds rest in between

30 kettlebell swings (12kg)
15 burpees
15 lateral kettlebell swings per arm (8kg)
10 burpees
30 kettlebell swings (12kg)
5 burpees

Simple, but good enough to get the heart pumping. I was drenched in sweat by the end.

Ab rollouts - 3 x 20
Bicycle crunches - 3 x 30 per leg
Swiss ball pushups/rolls - 10, 10, 7
Leg raises - 3 x 12

Rowing and core

I don't usually train on Sundays, but I didn't have time to do as much as I wanted yesterday, plus I was bored so I went to the Stonecroft gym for a short workout.

Rowing - 2k; damper setting @ 6
Time = 10:27

I used to think that the higher the damper setting, the harder it is to row. However, I recently stumbled across a CrossFit article - which, quite frankly, I didn't understand - that says this isn't the case. It's just... different. Anyway, this 2k with the damper at 6 felt tougher on my arms than my recent 5k set at 10.

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Some core work, all separate and untimed.

100 sit-ups
Push-up/Swiss ball crunches - 7, 6, 6, 7
Leg/hip raises - 5 x 10 reps

Olympic lifting

Deadlift 3, 3, 3, 3, 3
145, 155, 175, 185, 195 (2 - back started to arch, so stopped)

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30 x deadlift @ 135 lb
30 x sumo deadlift @ 135 lb

Time = 10:48

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30 x power clean and press @ 95 lb

Time = 10:46

Failed to lock out on three of the push presses, so they didn't count and I redid them.

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Push-up jackknife on Swiss ball: 10, 8, 8 reps

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Swiss ball plank x 2 for 45 seconds each; 45 second break in between

Olympic lifting

Deadlifts: 3, 3, 3, 3, 3
135, 145, 155, 160, 170

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Asap:
20 deadlifts @ 135 lb
20 sumo deadlifts @ 135 lb

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Grace: 30 x power clean and press (resting bar on rack at 2 holes) @ 95 lb

Time = 13:24

Crappy time, but the point of this exercise was to try and maintain good form throughout the routine.

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Crunches:
B/w - 12 reps
20 lb db - 12 reps
25 lb plate - 10 reps

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Plank on Swiss ball: 3 x 60 seconds with 60 seconds rest between rounds