Fitness Friday for June 10

Over the past week I have spent a lot of time in the garden. (I have had more than sufficient practice squatting.) Aside from that and the obligatory dog walking, these are the workouts that I completed over the past week.


5 rounds for time:
5 pull-ups
10 weighted step-ups (45lbs)
10 push-ups
15 kettlebell swings (26lbs)

Pregnancy has required me to make relatively few modifications to my workouts, but in the past week I have begun noticing that box jumps are getting somewhat uncomfortable. I am phasing them out and phasing in some less-jarring step-ups onto the box, carrying a bit of weight in the back rack position so as to make the movement a bit more challenging. Works the same basic muscles, just in slightly different, lower-impact manner.


10 rounds for time:
3 pull-ups
3 overhead squats (18lbs)
:30 plank

I hate overhead squats. With a passion. I am terrible at them, can only hold the lightest weights. So I know that I need to do more of them. The way in which they combine shoulder, core, and lower-body strength in one movement makes them both brutal and highly effective.


Yoga today! I did about thirty minutes, focusing on hip openers and hamstring strength.


Deadlifts (75lbs)
Weighted step-ups (53lbs)

This was a nice and speedy workout with a lower-body focus.


4 pull-ups on the minute every minute for 20 minutes

I have been getting lax with practicing my pull-ups, and it is beginning to show in my performance, so today I thought that I would focus solely on that movement.


5 rounds of 5 each:
Push jerk (38lbs)
Deadlift (85lbs)
Knees to elbows
Thrusters (20lbs)
1-arm kettlebell swings left (26lbs)
1-arm kettlebell swings right

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