Training Session: 11/16/13 (Light-ish Lower)

17 Nov

Today’s training went alright. I have been feeling sick the past couple of days so I went in a little nauseous…missed a PR attempt on front squats because I felt my breakfast coming back up my esophagus.

Should have just yelled “CROSSFIT!” and kept going. I’m such a pussy.

Starting next week I am going to get back on a solid training program, and hopefully be working with Alyssa again soon. I’ve also been doing a warm-up routine on my days off and sometimes before training that one of my friends put together for me that I will post up soon. Didn’t get to do the exercises today, so I just did a shortened version of my regular warm-up since I was a little pressed for time.

 

Also, I’m going to start listing sets in front of reps from now on, since it’s confusing even me sometimes when I switch it around, hah.

 

OLD LADY WARM-UP:

X-band walks (lots)

Banded clam shells (2o per leg)

Elevated unilateral hip thrusts (lots)

Planks – 2 x 30 sec.

Lacrosse ball – glutes, calves

 

Chin-Ups: (palms in)

3×6

Front Squats:

bar x bunch

95×3

115×2

135×1

150×1

175×1 (fast, easy)

190 x 0 (was re-tasting my breakfast in the hole…didn’t taste that great coming back up)

 

Smith Machine SLDL:

(NOTE: I normally don’t use the Smith machine for anything, but doing SLDLs this way takes all the tension off my lower back, and since I am still injured I need to be careful.)

95×12

135×12

185x12x2

135×15

 

Lying Leg Curl:

75×10

85×8

90×8

100×7

85×8

 

Bad Girl Machine:

190×15

230×15

250×15

270×15

290×15

 

 

 

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