I’m kind of a whiny bitch when I miss a workout.
It’s true. I missed my workout window on Saturday morning. I tried to shrug it off, but I was whiny and bitchy for most of the day. Plus we had all of these other activities to go to and I didn’t feel motivated to do any of them.
I feel sorry for my family for having to endure me.
Sunday morning I was able to work out. It was awesome. The rest of the day was pleasant.
The moral of my story: Morning + Workout = Happy Cindy
Sunday was a Ross workout day! Yay! The dumbbell exercises are a nice change from the barbell. They take time, so I made sure to be up super early so I would be done before the kids woke up. I almost made it. Mads woke up just before I started the core training, but Andy was able to distract her until I was done.
1-DB Split Snatch 3×5 @ 25# (each arm – 60 sec rest between sets)
2-DB Push Jerk 3×5 @ 25# (60 sec rest between sets)
4 sets: 5 1-arm DB Bench Press (20#) / 8 Pushups (60 sec rest)
4 sets: 60 sec wall squat / 10 jumping squats (60 sec rest)
Finisher: 3 sets 15 1-arm DB swings (each arm @ 25#) / 6 ring pullup holds to negatives
Core training: 4 sets: 5 wheel rollouts or 5 Flag / 10 Russian Twists / 15 V-ups / 12 supermans / 80 chinnies
I used the 25# dumbbells because the workout called for using 65%-70% of your max. The bench press called for using your 8-rep max, and I did regular pushups because I’m not able to do full-depth plyo pushups yet.
I threw in the pullup holds while I rested between rounds of the DB swings during the finisher.
All in all, good workout. I was hungry the rest of the day.