Hostyle Conditioning Class - Prowler and mixed bag!

Today our class welcomed back GREG! Was awesome to see!

Today we did 20 minutes of conditioning and then 3 rounds of the prowler.

Conditioning portion was ...

10 Clean and press with the sand bag

10 Down and ups

20 Squats

Do as many rounds as you can in 20 minutes.

I managed to get in 6.3 rounds :)

We then did the prowler outside with 135lb on it, with sandbag tosses over our heads (reversed) in between. These were cardio intensive for sure!

Another great workout!

Bench Work - Back

Worked on my back for this week. Actually it will be for the next 3 weeks.

I had to workout at home for this one, on kid duty :)

I used 25lb db's for all of these moves.

3 sets of 20 1 arm bent over rows

3 sets of 50 shrugs, using both db's of course

3 sets of 20 Romanian deadlifts with both Db's

Finished the workout in 15:55

One one One Hostyle Conditioning - Weigh in and Cardio beating!

Well, the weigh in went well, after my 5.2 loss last week, I didn't know what to expect this week. I was very happy to have lost another 2.8 lb this week. I am now 324.4 lb. 4.4 more to go!!! For the 320 mark!

Todays workout was a feast for the cardio senses.

12 Squat thrusters (with 45lb Olympic bar)
12 Pushups
4:00 of box steps!!

4 ROUNDS!

Once I was done this, Curd punished me with 70 Ball slams with the 25lb medicine ball... I dont know what I did to upset him, but there must have been something!

I was done in about 30 minutes, and dead tired haha

Monday - Javorek Fun!

Well back to Javorek DB complex...

These hurt a lot, but I have been missing doing them for a couple of months now. I figured I would re-visit these and see what happens.

I did the standard moves:

Upright rows

Cleans

Push Press

Good Mornings

Bent over rows

I did 8 reps of each for 6 (or 7 lol lost count) sets.

It took me 14:0, with the shortest rest possible between sets.

Needless to say, typing this is hard to do....

Hostyle Conditioning Class - All about the Cardio

This was a sweatfest.... I have never been to spent at the end of a class....

Nothing crazy to the routine... just A LOT of cardio.

50 Squats

25 Push ups

5 minutes of BOX STEPS... umm, this sucked

2 min rest

25 Burpees

50 Ball Slams (25lb ball)

5 minutes on BOX STEPS....Help me....

2 minutes rest

75 Squats to finish...

Done in 25 mins...approx.

This was a tough workout. I dont mind the strength stuff, but the total cardio is very challenging for me!

Friday Night Strength Workout - Bench

Another strength workout has come and gone.

This one was a challenge. I have been nursing a sore lower left back.

I started with the standard warmup

10 reps BAR

6 reps @ 95

4 reps @ 125

I went right to 155 and it went up easy and smooth

I was advised to head right to 185 for my next one. I had nothing, lost my tightness, failed it completely at the bottom.

Attempted another 185 and same results. It wasnt there...

I went down to 170 and missed it as well. Nervous system is telling me to slow down...

I went on to 45lb 1 arm presses from my back, 4 sets of 10 reps a side.

I was able to do 3 sets and my body (namely my lower back), told me to stop, so I did.

I completed my 100 reps (5sets of 20) BLUE BAND pulldowns carefully, and that was it...

One one One Hostyle Conditioning - Weigh in with some squats for color....

Today I was finally happy with my weigh in results... 327.2
Dropped 5.2 lb's from last week! Glad I tightened up my breakfasts. Hoping for a good result this week also... So close to the 320 mark I can taste it! :)

Today I did a tough routine. Good old squats were the highlight of this crazy workout.. Afterall it is squat month....

20 Squats
10 1 arm overhead presses 25lb, each side
15 Kettle Bell swings (used 40lb)

10 ROUNDS!!!

I did this in 28:00 minutes!

I was destroyed.... I was very happy I completed the 10 rounds....