BITSA

So we haven't been to the RAC nor done any substantial physical activity worth noting since Wednesday. Lack of sleep and Breaking Bad served as part of the excuse, the other - laziness. There were even times that I felt like doing something but just didn't. It's the struggle, the daily struggle, that sometimes gets the better of me. Still working on it but never, ever giving up.

I could have slept for days this morning and I really needed the sleep, plus it was raining, so needless to say we did not go to the gym this morning. We did, however, make plans to meet after work so we took our workout duds with us!

Here's what we did:

Warm Up

Dynamic Stretches

Chest

Bench Press
K
5/5/5/5/3/2/1
45/65/75/80/85/90
C
10/8/8/8
135/195/205/215

K
BENCH SUPERSETS
Dumbbell Flys
Dumbbell overhead Flys
Front Straight Double Leg Lifts
Outward Reach Crunch (feet on bench)
Upward Reach Crunch (feet on bench)
3 x 10 @ 10# on everything (no lbs on sit-ups)

C 
Dumbbell Flys
Dumbbell Press
Front Straight Double Leg Lifts
3 X 10 @ 25# on everything (no lbs on sit-ups)

Run 2 laps = 1/4 mi

WOD

"7Up!"
7 MIN AMRAP
7 burpees
7 American KB Swings
7 Sit-ups
K 5 2/3
C 5

Finisher 

K
Pulls ups with band (my it's been awhile)
20 rope slams
20 tramp ball throws (15#)
Jump rope with bad ones!
Boxing
Row 500 2:05.2
Sprint 2 laps

Party in the USA

Monday was mighty rainy and I wasn't feeling so hot, Tuesday we had a difficult time waking up and ended up missing our post-work chance to run since we were both stuck at work late and had a commitment at 6pm. Alas, Wednesday AM was the answer - and hoping to pop out for a run this evening in this lovely Fall weather!

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Iso Seated Row
K 3 x 10 @ 75#
C 3 x 10 @ 125#

Lat Pulldown
K 3 x 10 @ 75
C 3 x 10 @ 105

Bent over row
K 3 x 10 @ 45#

WOD

"Grace"
30 Clean & Jerk (or Press) For Time (65/135#)
C 3:51
K 4:21 *Need to rest less. Good practice for Barbells for Boobs!

500m row

Abs

K
Tramp Ball Throws
TRX
Sit-ups
Plank
Opposite Leg/arm extensions
Floor Leg Extension Crunch

CSome sort of situps?