Sunday afternoon was lazy at my house.
Well, let me qualify that. The kids were very active — running about, playing, dancing, screaming “Watch me! Watch me!” I was feeling lazy. The house did not get the thorough scrubbing I planned. The kids’ clothes were not sorted into neat piles of “yes, this fits” and “no, this is too small.”
Instead, I sat down. Yes, it’s true. I sat down. It’s very rare for me to sit outside of a meal or sleeping when I am at home. There is always something to do, someone to comfort, some game to play.
But I sat on the couch, put my feet up, and let my eyes droop.
“Wow. That must have been a good workout this morning,” Andy said when he noticed me relaxing on the couch.
Yes. Yes it was. Both Saturday and Sunday morning I woke up early to work out on my own, and both days were great. The weather was cool, the workouts were challenging, and they left me feeling both invigorated and worn out in a very good way.
Skill/Warmup – 10 Dead hang pull up holds-negatives / 200 jump rope swings / 40 double unders
Strength (A Ross workout):
A) 2-DB Push Press 4×3 @ 25# (90 sec rest betweeen sets)
B) 1-arm snatch 4×3 each arm @ 30# DB (90 sec rest betweeen sets)
C) DB lunges @ 25# / Lunge jumps – 5 per side, 4 sets (45 sec rest between sets)
D) Ring pullups x5 / Push ups x15 – 4 sets (45 sec rest between sets)
Core training (from Ross):
3 rounds: 5 Flags / 25 knee hugs / 15 supermans / 15 side crunches each side / High-rep chinnies
Warmup: 400m run / 5 ring pull up holds-negatives
5 min AMRAP: 5 DC Clean & Press-L / 5 OHS-L / 5 DC Clean & Press-R / 5 OHS-R –> 2 rounds + 3 clean @ 25#
Shoulder Press 5×5 –> 45-50-55-
60– 60 (scratched on last rep each time at 60#)
Overhead Squats 5×5 –> 55-60-65-70-75
Deadlift 5×5 –> 95-115-125-135-140 (Most of my plates were hidden behind stuff on the deck, so this was as much weight as I could pull out and put on the bar)
I’m so proud of me, too. I’m taking care of myself. I’m making an extra effort to sleep (7 hours last night — WHOO-HOO!) and I’m doing mobility work or rolling out every day. The shoulder that is ALWAYS tight, no matter what I do, feels so much better.
Take care of yourself! It’s worth it!