Have Fun, Get Strong

Strength coach, trainer educator, writer, mom to three awesome kids, pie enthusiast. Creating monsters since 2009.

Training Schedule July 19th through July 26th

Monday July 12th

Back Squat 3×10
Press 5×5

Tuesday July 6th

Complete the following circuit at a moderate pace:
Rest one minute between sets
Jump rope 50 reps
Knees to elbows, 10-15
(alternative 10 chin ups or body rows, 10 hanging knee raises)
Bulgarian split squat right leg 15
Bulgarian split squat left leg
Kettlebell swing, 25
Perform 4-5 rounds.

Wednesday July 7th

This is a high intensity workout.  Make sure you have an extended warmup such as 20-30 minutes steady state cardio, body weight circuits, and/or dynamic stretches.  I will typically run 400 meters and then complete 30 reps of 6 different exercises that loosen the joints and stimulate all the muscles such as overhead squats, standing russian twists with a light bar, lunges, body rows, club bell swings, etc.

10 burpees
10 dumbbell thrusters
50 meter sprint
2-4 minutes rest

Thursday July 8th

Rest Day

Friday July 9th

Perform the following at a medium high intensity. 

Overhead Walking Lunges, 50 meters (use dumbbell, bar, plate, whatever you are comfortable with)
30 situps
100 jump ropes
5 rounds

Saturday July 10th

Bench Press 5×5
or
Perform as a circuit:
Dumbbell Bench Press 15 reps
Back Squat 15 reps
3 rounds

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