Week 3 Day 5

Around the world 25/30/35

Side crunches 12.5/15/20 + band

External single leg rotation band

Metronome 40/40/40

Week 3 Day 4

Incline chest press 15s/20s/25s then drop down to 20s and 17.5s

Incline fly both hand positions 12.5s/15s/20s and dropped to 17.5/15s 

Row 12.5s/15s/20s

Push ups started full and ended modified off bench for wrist pain 

I forgot how much the incline changes how much I can lift. So hard!

Week 3 Day 3

Wide squat 40, 50, 60

Narrow squat 40, 50, 60

Seated deadlift 25, 30

Bridge heavy band 

Week 3 Day 2

Upright row 15s, 20s, 22.5s, 22.5s

Arnold’s 10s, 12.5s, 20s, 20s Failure after 3

21s 15s, 17.5s, 17.5s, attempt 20, 17.5s

Tricep push ups on bench

Snatch 12.5s, 15s, 20s, attempted 22.5s, 20s

Week 3 Day 1

Goblets 30, 40, 50

Wall ball squats 60, 80, 100

Hamstring curls band

Hip thrusts on floor 50, 70, 80

Bear hold - lots of breaking, difficult position to hold with angry wrist/thumb

Week 2 Day 4

Row/Fly 30, 25, 22.5

Push ups on ball - modified as needed for wrist

Single chest press 30s, 25s, 22.5s - I wanted to do 40s but I couldn’t rack it on my own 

Single fly 25s, 20s, 17.5s

Lat raises 7.5, 10, 12.5

Bicep curls 12.5, 15, 20

Shoulder raises 12.5, 15, 20

Triceps 12.5, 15, 20

Single squat 30,35,30, 0

Split squat 30,35,30,25

Deadlifts 30,35,30,25

Sweat dripping 

Dumbbells for all

Bench press 22.5, 40, 35, 35

Flys 22.5, 30, attempt 35, 30, 30

Side grip flys 22.5, 30, 30, 30

Underhand row 22.5, 30, 35, 25

Overhand row 22.5, 30, 35, 25 

Ignite 2 April 14/25

Turkish getup 20,22.5,20

Clamshell 20,20,20/15

Lunge/curl/press 15,15,15

2 min plank - broke many times round 2 and 3

Sit and press 20