MTRW: Whole Body Tune UP

Hi guys,

It is funny how it goes. I had my whole schedule planned out for the next 3 months so I can rehab my shoulder and record the 100 snatches ( I have 90 days from end of May to do so), then prepare for the Crossfit Level 1 Teacher Cert in July, take last required class in July) to receive my 200 RYT Yoga Teacher certification (hooray!!!) and get ready for the NPC in August. Well I am taking Power Pilates teacher certification and it requires 25 classes with Pilates equipment and a letter of recommendation form a teacher so there is no way I can just do that at home. But before I can take Pilates equipment classes I have to take 6- 10 private session of fundamentals and get cleared by the instructor. I understand why this is the way it is – helps to prevent injuries – but I forgot I am running out of time since my certification classes start in September. So now making changes to my routine ( I actually really like the layout 3 days work one day rest)  to accommodate for 3 Pilates classes a week. So not going back to whole body weight training then alternating with Pilates class, which actually help me with muscle activation, so I should stop complaining now that I am thinking about it.

Anyway, here is your whole body workout for the week. Perform three times on non-consecutive days | For example: Monday – medium (4 rounds), Wednesday – Heavy (5 rounds),  Friday – Light (3 rounds).

Warm up: 5 min jump rope | 5 minutes dynamic stretching

Exercise Menu: 4 rounds | 1 rep = 1 KP + 1 pull-up | 2 KP + 2 Pull-ups | 3 KP + 3 Pull-ups | repeat

Superset 1:

  • Kettlebell Clean and Press (KP) | kettlebell size is one size lighter then your snatch size
  • Pull-ups

Superset 2:

  • Narrow Push-ups
  • Dips

Exercise Challenge: 5 min kettlebell swing | use snatch size kettlebell | count how many you can do in 5 min

Superset 3:


  • Barbell Squat
  • Barbell Deadlift

Superset 4:

  • Barbell lateral lunge
  • Dumbbell Calf raises

Exercise Challenge: 5 min kettlebell russian twist

Stretch and enjoy a post-workout snack.

Svetlana

Esse Libere Fitnes – Free To Be Fit

Competition Prep: Move On

Hi guy,

Well, to be frank I have been postponing taking pictures. I know I have not been able to give it a 100%. And yes, I feel that I am making excuses when I say I was sick, had to travel, then my son was sick, and lot’s of work, my knee hurts, and etc. But you know what that is life. I know I said that before but I need to let go and move on. Not to think of what anyone else thinks because I am the only one making rules no one else. I am not trying to impress or compete with anyone but be the best I can be – be free to become what I want what I truly want without listening to anyone saying that I will be fat and old so I might as well give up now, or women saying that I will do not want to get too muscular and look like a man. Or proof to anyone that I can eat as much as I want and not gain weight. It’s  a lie, I have to watch what I eat and not only because it helps me with my six-pack but because what I put in my body ultimately effect my health, my relationship with others, my well-being – MY LIFE. I want to be healthy, and I want to live a long-life and I even though there are a lot of things I cannot control (i.e. how long I get to enjoy life) I can control what I choose to feed my body, or weather I got to excise and help myself live a quality life. So today, I finally said I am ok to take the progress pictures and I am OK to realize where I am because thank God I get another chance to live my dream – one day at a time, one workout at a time, one meal at a time.

So here they are:

   

Oh yes, a lot of work to do but you know what for a change I am excited about it, and really looking closely, it is not all that bad, I just need a bit more cardio (doing non right now) and a consistent clean nutritional nurturing. Yes, going back to basics, funny how it is – they never fail.

Until tomorrow.

Svetlana

Esse Libere Fitness – Free To Be Fit