Frenetic Fitness

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

A Busy Week

2 1/2 weeks ago, our yard looked like this. The good news is, this week it doesn’t!

warm up- 50 x V ups, 3 x 12 overhead squats
4 rounds-
3 in 1’s (clean, squat, press) x 10 45lb
plyo jumps x 20 started at 120lb, dropped to 105 lbs set 3,4
400m run outside, every 50 steps (counted on one foot) stop for 12 jump squats
pushups x 20
1 min rest between rounds

warm up with core workout
bench press 2 x 3 88% of max, 2 x 2 93% max, 1 x F 100%   85,90,95lb
superset 1-  4 x 12 each front plate raise 25lb AND military shoulder press 20lb
superset 2- 4 x 20yd plate push 35lb, shoulder implosion 2 x 10seconds
shoulder complex (8front, 8side and 8rotator lifts per set) 3 x  5lb
50 pushups

Tuesday Night involved a birthday cake and way too much pizza so Wednesday morning I slept in that extra hour. More on that later.

warm up with core workout
50 chair pushups (sets of 15, 15, 17, 3)
bench press 1 x 6 80lb, 2 x 5 85lb, 1 x F 95lb = 3 reps
3 x 25 pushups between sets of bench press
endurance bench  (as many reps as possible for 15 seconds, hold the wt up for 15, press for 15 seconds)
1 x 55lb, 1 x 60lb
standing curls 3 x 10 15lb dumb bells
partner curls- 10 reps, 9 reps, 8 reps…….1 rep.  used 15lb until last rep- used 45lb bar
resisted curl- partner holds bar and resists you as you try to lift and lower

warm up with core
10 rounds-
30 plyo jumps 90-105lb
200 m run (sprint)
box jump (over 8 and 12 in)
10 burpees

Worked on the trails for 5 hours. Lots of raking, bending, rock moving, etc. Sure didn’t feel like all that much during the day but we were so exhausted, we both fell asleep on the couch before 10 p.m.. Sad.


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