MTRW Of The Day | Whole Body Tune-up

Hi guys,

“Pride only breeds quarrels, but wisdom is found in those who take advice.” Proverbs 13:10 (NIV 1984)

I was sulking and feed it with food. Which, ironically did not make me feel better but rather continued dragging me down. My pride got the best of me. But that is all past – the only way to keep growing is moving forward. Harping on what I did wrong will only weight me down without really doing any good.

So, I am taking off all the pressure. I want to compete – be it bikini or CrossFit – I cannot take the fun out of my training. I refuse to live a life where I am always guessing but rather want to take it head on. I have what I need – opportunity to train and I am taking the advice head coach give and will take my two body part – glutes and shoulders – and make them my strength. I am sticking to clean eating to fuel my workouts as well.

So here is today’s workout:

  • Glute and shoulder activation

    • Pilates reformer foot work series
    • Pilates reformer bridge  | 2 sets x 20 reps
    • Crosscore push-ups | 2 sets x 20 reps
    • Assisted pull-ups | 2 sets x 15 reps
    • DB front shoulder raise | 2 sets x 20 reps
    • DB lateral raise| | 2 sets x 20 reps
  • Whole body strength w/ Olympic bar

    • Clean pull w/ Olympic bar | 50 lb | 4 sets x 5 reps
    • Split squat w/ Olympic bar | 50 lb | 4 sets x 10 reps | each side
    • DB bench press | 30 lb | 4 sets x 10 reps
    • Push press w/ Olympic bar | 45 lb bar | 4 sets x 10 reps
    • Wood chop | cross-core with KB attachment | 35 lb bar | 4 sets x 10 reps | each side
  • Abs | Gymboss interval | 4 rounds x 45 sec
    • Elevated plank with knee tuck | 23, 23, 23, 24, 23

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit