Weightlifting Workouts

Lift Workout 30

Been spending more of my time lately running than being in the weight room, so felt good to do a lift again after it has been a while!

Here’s the circuit I did:

  1. Back squat
  2. Bench press
  3. 5 speed light weight clean to jerk
  4. 10 hide-the-tri
  5. 20 kettlebell swings
  6. 10 heavy weight calf raises
  7. 15 lying bench knee-ins

x 6 rounds

For the back squat and bench, I started light and then added a bit more weight each round so it got heavier and heavier and my reps got lower and lower each time.

Then, for core, I wanted to do a 5 minute plank–2:00 plank, 1:00 right side, 1:00 left side and the last 1:00 to be a normal plank, but I got cut off at 2:00 and had to run out!  Wanted to write all that though so I can try again in the future.  🙂  Good lift though!

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Lift Workout 23

Circuit:

  1. power cleans
    1. 1 x 10 light (75)
    2. 1 x 8 add weight (85)
    3. 1 x 8 add weight (95)
    4. 1 x 6 add weight (100)
    5. 1 x 4 add weight (105)
  2. 10 assisted band pull ups
  3. 20 side-to-side hanging knee raises
  4. 10 box jumps
  5. 10 barbell front squat to overhead press
  6. 100 jump rope

x 5 rotations

Abs:

  1. 1 minute plank
  2. 15 suitcases
  3. 10 leg raise to butt-ups
  4. 20 each side abdominals

x 3 rotations

5 Circuit Workout!

Upper body circuit 1:

  1. 10 dumbbell bench press
  2. 10 1-arm rows
  3. 10 curls
  4. 10 hide the tri
  5. 10 upright shoulder rotations
  6. 10 standing flies

Upper body cable circuit 2:

  1. 8 seated cable pull downs
  2. 10 standing straight arm cable push downs
  3. 10 seated cable rows
  4. 10 cable tricep pull down with rope
  5. 10 rope cable tricep overhead pull facing outward from cables, legs staggered
  6. 10 hanging knee raises

Core cable circuit 3:

  1. 10 kneeling cable pull down, hold cable rope by neck (HEAVY!)
  2. 10 standing with back on cable bar, holding rope by neck, bend over with rear and legs still contacting cable bar
  3. 10 kettle bell swings
  4. 10 kettle bell figure 8’s
  5. 10 Bosu ball push ups
  6. 30 second Bosu ball plank
  7. 10 1-foot standing cable pulls, same arm/same leg (left foot on ground, right arm holding cable and right leg knee raise in towards cable when you pull)
  8. 10 each cable oblique twists

Cardio circuit 4:

  1. low to high box jumps
  2. jump rope

4 rounds, 30 seconds each exercise

Lower body circuit 5:

  1. 8 each Bulgarian split squat
  2. 6 each kettle bell single leg box squats
  3. 10 figure 8 med ball slams
  4. 50 each leg single leg jump rope

1 mile jog cool down

WOW!  Typed out that seems like a lot but I guess it flew by a lot faster than you’d think!  🙂