Emily's workout log

[Emily Maisannes]

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
5 Hips-to-Wall

Strength – Deadlift (35 minute time cap)
Prep Sets:
1 x 10 RDL w/ bar only
1 x 5 @ 85
1 x 5 @ 135
1 x 3 @ 155
1 x 2 @ 185
Work Sets:
2 x 2 @ 215
2 x 2 @ 185
After each work set, complete (both):
10 Dead Bugs (5 per side)
10 Spider Planks (5 per side)

- no more than 15 minutes to warm up sets

Mobility
Spinal Twist with Hip Crossover series (1 minute at each position)

Right ankle over left knee, lowered to left
Right ankle over left knee, lowered to right
Left ankle over Right knee, lowered to right
Left ankle over Right knee, lowered to left

[Sean Dunston]

Hey lady - welcome back!

[Emily Maisannes]

Warm-Up
2 rounds of
40 High Knees in Place (20/side),
20 Spider Lunges (10/side),
20 Supine Scorpions (10/side),
10 Over-Under Scap Touches/side,
10 OH Band Pull-Aparts (light weight band)

Mobility
Single Leg Flexion w/ ER Bias (BaSL 304) – 90sec/side
OH Band Distraction w/ ER Bias (BaSL 258) – 90sec/side

Met-Con Prep
3 x 3 Hang Power Snatch + 3 Tuck Jumps + 3 Box Jumps (step down)

Met-Con
6 x 2min On / 2min Off of 6 Power Snatch (63) + 12 Box Jump (20)

Result: 8 rounds, even

[Emily Maisannes]

Warm-Up
2 x 12 Squats + 6 Over-Under Scap Touches + 12 Spider Lunges + 6 Bird Dog Push-Ups

Mobility
1min Standing Band Resisted Lat/Tri Stretch
1min Reverse Hand Wrist Stretch on floor

Strength – Clean (25min for Prep and Work)

Prep
1 x 3 Upright Bar Row* + 3 Hang Clean Hi-Pull (bar only) + 3 Front Squats
2 x 2 Hang Clean Hi-Pull + 2 Hang Power Cleans + 2 Front Squats @ 85

Work
6 x 3 Clean @ 95


Met-Con

9min AMRAP of:
9 DB Snatch Rt Arm
9 OH Lunge Rt. Arm
9 DB Snatch Lf Arm
9 OH Lunge Lf Arm

5+10 w/ 20 lbs

[Emily Maisannes]

Poop... From Monday:

Warm-Up
3 Rounds of
10 Spider Lunges
10 Supine Scorpions
10 Squats
3-2-1 Band X Walk
then,
1 Minute SLF w/ER each side

Strength – Back Squat (25 min cap)
1 x 10 w/ bar
1 x 5 @ 75
1 x 5 @ 105
1 x 5 @ 135
3 x 8 @ 145

Finisher
3 Rounds, NFT, of
10 Side Hip Bridges/side
20 Flutter Kicks

[Emily Maisannes]

Yeah, I suck at logging. I've been traveling so much that I haven't been able to work out a lot. Boo me! I just have no motivation to do any kind of workout in my hotel room. Ugh.

But something is better than nothing.

Warm-Up
3 Rounds of
30 Jumping Jacks
15 Squats
5 Plank to Squats

then,

30 Seconds Standing Calf Raise each side
1 Minute SLF w/ ER each side
30 Seconds Standing Calf Raise each side

Met-Con

- – Prep – -
2 x 5 Russian Swings + 10 Step Ups

- – Met-Con – -
5 Rounds of 3 minutes work / 3 minutes rest
15 Box Jumps (20")
12 KB Swings (American standard, 1 pood)
9 Burpees

5 rounds + 29 reps

[Emily Maisannes]

Warm-Up
3 Rounds of
4 Spider Lunge w/ Reach Up
8 Supine Scorpion
4 Alt-T Push-ups
8 Prone Scorpion
4 Rolling Split Straddles

Strength
EMOM 12 Minutes (4 Rounds each)
A) 4 Ring I Y Ts
B) 8 Band Pull Aparts
C) 16 Flutter Kicks

Met-Con
12 Rounds for time
8 Alt DB Snatch (30 pounds)
8 Push-ups
– 20 min cap

13:10

I looked at tomorrow's workout and my HR went up to 80 BPM, and I got the butterflies. This.might.be.awesome/ful.

[Emily Maisannes]

Warm-Up
3 Rounds of
15 Band Good Mornings
15 Squats
10 Hip Bridges

Prep
1 x 10 RDL w/ bar + 6 Step Ups
1 x 5 DL + 6 Step Ups (135)
1 x 5 DL + 4 Box Jumps (155)
1 x 5 DL + 4 Plank to Squats (185)

Met-Con

AMRAP in 5 Min
3 Deadlifts (205)
12 Box Jumps (20")
REST 5 Minutes

AMRAP in 5 Min
6 Deadlifts (185)
6 Bastards
REST 5 Minutes

AMRAP in 5 Min
9 Deadlifts (155)
6 Step Ups/leg

4 rounds, 3 rounds + 9 reps, 3 rounds + 12 reps

I fear for my *** tomorrow.

[Emily Maisannes]

Warm up

250 m erg

3 rounds of

15 band pull aparts
8 Spiderman lunges with lift (L+R)
10 dolphin push ups

Strength

Bench press
10 @ 45 lbs
5 @ 65 lbs
5 @ 75 lbs
5 @ 85 lbs
2 @ 95 lbs

Finisher

Deadlifts, 185 pounds
Box jumps, 20"

21-(2 mins rest)-15-(2 mins rest)-9

12:20 (including rest)