Frenetic Fitness

fre·net·ic /frəˈnetɪk/ done very fast and with a lot of energy, often by someone who is in a hurry.

Snow, Tire Flips and Push Ups

No, snow has nothing to do with the tire flips. Or push ups. Except that the snow got in the way of me doing any said tire flips or push ups for a week.

Last Monday we got hit with a beautiful snow. A rare occurance in these parts. I was happy to see fluffy stuff instead of ice pellets. But, it kept everyone home for a couple of days and made conditions still treacherous in the dark hours of early morn when I usually to to work out. Then it just got darn busy trying to play catch up. Did get a bit of walking in on Monday and Tuesday- walking in the snow FEELS like a workout.

Saturday 13th- 2.5 hours on the Ouachita Trail in heavy hiking boots traversing the mud and snow.

Monday 15th- She’s Got Leeeggggs
3 x 15 plyo press 180lb
3 x 15 plyo jumps 125lb
2 x  plyo jumps 15 sec work: 15 rest: 15 work
mountain climbers between sets while other group did jumps

circuit 15 sec work: 10 sec rest for 3 min
wall balls 15lb
plate push 25lb
tire flip
wall sit

Tuesday– She’s got ARMS??
3 x 20 wide chair pushups
bench press 1 x 6 85lb, 2 x 5 95lbs, 2 x 4 attempted 100lb but went back to 95.

Circuit x 4 rounds
alternating dumb bell chest press  10 ea arm x 25lb
med ball push up (hands on top of 2 small med balls) to failure (face plant)
walking push ups 10lb DBs
: 30 sec of cable bumpouts 20lb each arm – this is like boxing but pulling weighted cables out – ouch

Wednesday- She doesn’t have speed
5 minute core workout to warm up
sprints. omg sprints.
5 light x 8.5-10 mph to fail  maxed out about 40 sec
5 medium x 11-12 mph to fail maxed out about 20 sec
2 heavy 5.5 mph on steep incline this was my favorite maxed out at 30 sec!
Took a 600 m jog outside in the cold to warm down

Thursday- 20 minutes to do as many rounds as possible
5 pullups
10 push ups
15 squats
only did 11 rounds?? It sure felt like more
then 4 x 8 push press, 55lb, 65,65, 75lb

Friday- TIRE FLIPS- Waaahooo tire flips!
50 x 2 hand heavy tire flip
25 x single hand “light” tire flip right arm
25 x single hand “light” tire flip left arm
50 x flip jumps-  flip, jump in, jump out, flip. Oh my stars.

I should have a rest day but I’m hoping the weather holds out long enough to do some trail work tomorrow. Please weather gods, shine down happily upon us!

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