Tuesday, December 27, 2016

A Very Merry Christmas! + Workouts/Meal Plan

Hello! 

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I hope you had a fantastic Christmas! 

Ours’ was just lovely, but I have to say my favorite part about it was spending so much time with Dan and the girls. We rarely get this much alone time as a family and we had so much fun together. A few highlights:

  • Shopping and church on Christmas Eve Eve. I seriously wanted to slow clap after the sermon. You can listen to it here
  • Watching Rogue One. (Both girls did awesome. Popcorn is a great bribing tool.)
  • Spending Christmas Eve at Dan’s grandma’s house
  • Opening presents at home on Christmas morning
  • Enjoying Christmas evening at my grandma’s house 
  • Shopping the day after Christmas for our new pet fish 
  • Having Dan’s mom and grandma over for steak and crab legs

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Now that all of the celebrating is over, I need to have a plan for the week, that ends with more celebrating. Ha!
  • Tuesday: garlic lover’s salmon, baked sweet potatoes, and roasted green beans
  • Wednesday: skyline chili with salad
  • Thursday: out to eat with family
  • Friday: Dan’s in charge :)
  • Saturday: New Year’s Eve - still working on finalizing plans 

Also, here were our workouts last week. Designed and implemented by Fitness Tiger KC

Monday:

  • Warm-up continuation: 5x5: 
    • inch worms
    • push ups
    • jump squats
    • v-ups
  • The Hourglass 4 x 5 minutes (50# sandbag)
    • 6 deadlift
    • 6 bent over rows
    • 6 cleans
    • 6 lunges
    • 6 shoulder press
    • 6 squats
  • 5 minute wall sit with sandbag with occasional breaks of pushups, squats, and mountain climbers. The last minute was holding the sandbag over your head. Whelp, that was hard.
  • Tabata kettle bell swings: 20 sec work/10 sec rest x 8. I did 97 reps x 40#

Thoughts: After 3 days in a row off, this workout kicked my booty. Getting that 50 pound sandbag over my head was a lot of work. It felt good to be back.

Tuesday:

  • Skillwork
    • Pyramid 1-2-3-4-5-4-3-2-1 Turkish Get-ups. (20# on the way up; 25# on the way down)
    • KB Windmills 10-9-8-7 (25#)
  • Inna Gotta Tabata 20/10 x 8
    • Push ups
    • Squats
    • Burpees (ugh)
  • Cool Down. 

Wednesday:

  • 12/21: The goal was 12 rounds. I completed 8 and a half.
    • 21 sit ups
    • 21 v ups
    • 21 bicycles
  • More Ab Work: The goal was 10 rounds. I completed 7 and a half.
    • flutter kicks 21x 4
    • hello darlings x 21
    • windshield wipers x 16

Whew, I never thought I would sweat so much while lying on my back. My abs will feel that for the next few days. 

Thursday:

  • skill work 6 x 4
    • pistol
    • lateral jumps
    • diamond pushups
  • The Grind Circuit 30/10/30/30 x 2
    • battle rope
    • bottom’s up hold
    • kettle bell
    • bike
    • bosu ball pushups
    • bear hug squats
    • Thor hold

Friday:

  • 10 minute EMOM (35#)
    • 20 kettle bell swings
    • 5 goblet squats
  • goblet lunges 12x4 (35#)
  • 60/30 circuit x 2
    • Single leg box step up
    • ERG
    • 60# bench press
    • sumo deadlift high pull (35#/50#)
    • bent over row (25#)
    • pull up bar hang (or, in my case, attempt to hang)
    • plank walk overs
    • bag lateral jumps
    • single arm overhead squat (25#)
    • jump rope

Saturday: our special 90 minute holiday workout (which was wrapped before we got there. Hehehe.)

Sunday: REST - which was rightly earned after Saturday. I don’t know if I will ever be able to enjoy The 12 Days of Christmas again.

Have a great day! 

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