Hello!

Hi friends,

Sorry I haven’t posted in a while, but now that I’m back from Europe it should be easier.

Here’s a recap of this week so far:

Monday, July 30^th: Back to USA = back to the gym, woot!

Warm-up: 20 minute run

Stretch

Medley of sprints with 300m shuttles mixed in

Planks

20 minute bike (lv 10, 7.2 mi)

3x10 Assisted Pull-ups

3x10 Alt. DB Chest Press

3x10 Incline Shoulder Press

3x8 High Pull

3x8 Hang Clean

2x25 Push-ups with feet on yoga ball

Stretch

Tuesday, July 31^st:

Warm-up: Erg - 20 sec sprint, 10 sec rest x20

Stretch

Crossfit:

200 rope turns

15 box jumps

10 burpies

20 push-ups with feet on yoga ball

1 min wall sit

x3

3x8 Back Squats

Hold squat position with 45 lbs on back for 1 minute then immediately squat 8 times with weight still on back x3

Planks

Stretch

Wednesday, August 1^st:

Today I worked with my trainer friend, Marc, at the gym. I had him check my form for numerous lifts, and then we worked on speed exercises.

Warm-up: 10 min bike

Stretch/Roll out (You guys should REALLY use the foam rollers before and after work outs. They are SO effective!).

Focus on form:

Dead Lifts

Back Squats

Front Squats

Hang Cleans

Bench Press

Push-ups

Chin-ups

3x15

Speed:

Suicides (warm-up) – sprint down, back peddle, grapevine down and back

Sprints with resistance band

Sprints from pancake position to different cones

Sprints uphill

Sprints trying to pick up bouncy ball (kinda ridiculous, but good for working on profile position)

Crossfit:

Sprint 200m

21 Kettle bell Swings

12 Push-ups

x3

Stretch/rollout

Thursday, August 2^nd:

Warm-up: 1500m Erg (about 8 min)

Stretch/Rollout

62 min bike (22 miles)

Abs – planks, crunches, etc.

Stretch/Rollout

Friday, August 3^rd:

Rollout

Warm-up: 25 min Elliptical (3.75 mi)

Stretch

3x8 Hang cleans

4x8 Back Squats

3x8 Bulgarian Split Squats

3x8 Bench Press

3x8 Chin-ups

3x8 Pull-ups

3x15 Triceps

Abs

Stretch

Miss you guys!!

Lucy