Dumbbell Fran on the Road

Warm-up: Push, Sit, Squat, Jumping Jacks

Work Out:

Dumbbell Thrusters (30# DB)
Pull-ups
Three sets of 21-15-9
Time: 9:38

Then did some ab work with planks, sit-ups, and medicine ball leg lift/crunch thingys.

Stretch and foam roller the legs a bit.

Not bad for the hotel, they do have a nice sit up here for a hotel gym.

jp

Front Squats and Metcon

Took Sunday off since I did the long run (for me) on Saturday.  Monday AM, still about 1/5 years post op:

Standard Warmup

Front Squats:

Decreasing Reps/Increasing Weights

5 (95#) - 5 (115#) - 3 (135#) - 3 (145#) - 1 (155#) - 1 (160#) - 1 (165#) - 1 (175#) - 1 (Fail at 180#)

Then three rounds for time of...

15 Sumo Deadlifts (95#)

15 Static Band Goodmornings

15 Air Squats

15 Medicine Ball Crunch/Leg Lifts

Time: 10:50

jp