It's been a minute since I've done a full Workout Wednesday post and I apologize but the holiday weekend was a bit overwhelming. No worries, though, because we are back in full force today with a week of workouts and 10 Amazon workout thannngs I love for the fitness freaks on your list, in case you're in the shopping spirit. Ok, here we go:
Today's workout: snatch technique. Then 10 min AMRAP: 5 pull ups, 10 overhead squats, 15 over the bar burpees. Then played around w some accessory stuff for my shoulder which you'll see here. This was my first time trying it out and it felt so good to building stability. It's not a lot of weight (bar weighs 35lbs plus two 5lbs kettle bell on each side) but the unstable, dynamic load of the hanging kettle bells places an emphasis on stabilization as the entire shoulder girdle needs to fire up to keep the bar path tight and stable throughout the process. 🙌🏽 #yogabycandace #ybcgym #workout
10 Min AMRAP:
- 5 pull ups
- 10 overhead squats
- 15 over the bar burpees
I have been dealing with a very stiff left shoulder. This is my "bad" shoulder (the one that always gets injured) and I think a lot of it has to do with the fact that I'm weak on that side, so I have been making an effort to do more accessory work to even out the strength, which you'll see in the video above. I'm wearing these pants (excellent compression and I find the high waist super flattering and very comfortable) and this bra (medium support) in the vid above.
Sunday's workout was ba-rutal! It was a partner workout:
45 Min AMRAP:
- buy in - 100 cal row
- 20 cal assault bike
- 20 power cleans (85lbs)
- 20 cal ski erg
- 20 deadlifts
- buy out - 300 double unders
Now with a partner workout, in case you are new to partner stuff, it means that between the two of you, you try to hit each number. So for the 100 cal row, you could do 10 cals and then switch off and keep switching on and off until your rower hits 100 cals. Same for everything else. For example, with the power cleans, you could do five, and then rest while your partner does five, and keep going until the total number between you two is twenty.
Yesterday's workout was:
EMOM 9 Min:
- 5-10 ring dips
- 30 sec handstand hold
- 8 dumbbell snatches (25lbs)
Rest three min, then:
- Buy in: 100 dubs
- 10 cal row
- 20 ball slams
- 30 wall ball
- 40 burpees
- 50 sit ups
- Buy out: 100 dubs
Rest and then handstand practice and stretching.
This workout was tough but felt great to do. The EMOM works like this: On the first minute, you'll do 5 - 10 ring dips and then rest for the remainder of the minute. When the second minute starts, you'll do a 30 second handstand hold and rest for the remaining thirty seconds. When the third minute starts, you'll do 8 dumbbell snatches on each side and then rest until the fourth minute starts, at which point you'll begin the ring dips again.
The second part of the workout was exceptionally hard for me, but I did my best. For the sit ups, I did them in increments of ten and varied them between hollow rocks, v-ups, Russian twists and regular full sit ups.
10 Amazon Gifts for the Fitness Lover
I've been getting a lot of requests for gift suggestions for fitness lovers, so here are ten things I recommend for you guys:
- Ab Mat, $10.40 - Ab mats are great because they allow you to get a fuller range of motion on your sit up so you're working your abdominals a bit more than a regular sit up.
- Women's barbell, $179.99 - I would kill to have a home gym and the first thing I'd put in would be a barbell. A women's barbell will have a slightly smaller grip than the men's, and will be 35lbs instead of 45lbs. They're also sometimes a bit shorter as well.
- Bumper plates, $59.99 - Of course if you're going to have a barbell, you've got to have some plates. Ten pounders are good to start off with, but don't be scared of the heavier plates as you continue to develop strength.
- Cross training shoe, $73.99 - I got these Met Con 2's on a recommendation and have been pleased with them. They're lightweight yet have just a bit of weight in the heel that make for smoother Olympic lifts and helps people with limited ankle mobility get deep with their squats.
- Quality protein powder, $49.99 - I have been using the SFH protein powder for the better part of a year and love it. It's clean, has no weird fillers or emulsifiers, and tastes great (get the chocolate).
- Bose wireless headphones, $149 - These headphones are fantastic. I've had them for months and have used them nearly every single day for workouts and they've held up perfectly. The sound quality is excellent, and they come with a bunch of different earbud sizes, so you can be sure you'll find a comfortable fit.
- High waist leggings, $106 - I find high waist leggings to be comfortable (no cutting into your belly) and flattering (the high waist smoothes and offers gentle compression), and these pair of moto leggings are my favorite for both in and out of the gym. When running errands, I wear them with my combat boots and a long flannel.
- Quality underwear, $54 for three-pack - One of the most common things people write in about on our yoga forum is what kind of underwear to wear that doesn't show a seam. I love this style underwear because they sit comfortably, stay in place, and don't show through your pants. Right now amazon is offering 30% off on fashion, so these would be around $37!
- Chalk, $4.99 - This is the chalk that I have for lifting, and I love it because it comes in this net type thing which makes for easy application. You literally just pick it up and you've got chalk on your hands without having to rub it all over. I keep it in a ziplock plastic bag in my gym bag.
- Epsom salt, $29.99 - Ugh, if I woke up and this was under my tree I would be the happiest girl on the planet. I just love epsom salt baths. Magnesium is best absorbed through the skin, so epsom salt (which is pretty much just magnesium sulfate) is a great thing to pour into your bath water. I feel a noticeable difference after taking an epsom bath, and know any fitness junkie will be pleased to receive this.