Gotta play catch-up! Lazy git!  Actually I did hot yoga on Sunday, so I did stuff.

My trainer agreed to compress my 2 hr workout down into an hour. That means lower weight, shorter rest, all AMRAP sets, better be good form or they don’t get counted.

warm-up: foam rolled my IT bands, adductors, piriformis

Deadlifts (barefoot. no belt, 30 sec rest or less b/w mini-sets, shifting between conventional and sumo as I felt like it)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8
135 x 16
135 x 14
135 x 12

notes: I call them mini-sets, it was one long set, really. weight was low, but high rep deadlifts always gas me, so I wasn’t worried. Actually, the low back was pretty tired by the end. Clearly I need to do more reps without the belt, lol. Also figured it was a chance to do some sumo pulling again.

Squats (no belt, no shoes, started narrow and widened stance a little each mini-set, 30 sec rest or less)

135 x 6
135 x 6… trainer wasn’t happy with my core stability, I was folding forward, so she dropped the weight and I widened my stance.
115 x 10
115 x 11
115 x 13
115 x 14

notes: we were blazing through the workout in record time though! Is this Crossfit?

1 Arm DB Floor Press (30s or less rest b/w mini-sets)

60 x 10/10
60 x 10/10
60 x 10/10… at this point, my shoulder was lifting off the ground, so she dropped the weight and I kept going
50 x 10/10
50 x 10/10

Slow Neg Pushups (5-8 sec negs, 30-60 sec rest)


My chest wasn’t ripped up or anything, but my shoulders were done and my triceps were done and my core was done, so it was an hour well spent. I was so eager to GTF out of there that I forgot to do cardio, woops!