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Barbell Complex & Weekly Workouts

September 21, 2014 by Hillary 3 Comments

I am a happy camper when I finish a week with a single Rest Day. While I believe in their importance, I heart exercising!

This week felt running/cardio heavy, relatively speaking (it wasn’t a 40 mile week), so I was overjoyed to end it with a heavy and sweaty WREC workout with P on Sunday.

The workout encompassed too many moves to remember, frankly, but I did my best to recall what went down. Each time I get to play at the WREC, I go nuts like a kid in a candy shop. Needless to say, walking will be rough tomorrow.

DSC04365

Workouts | Week of September 15

Monday – Love Your Body with Yoga + Simple Strength Workout (10/15lb.) + 30 sets of stairs

Tuesday – 30 min. run + (3x) 30 step-ups / 30 lunges / 30 jump squats

Wednesday – 3 sets of the Kettlebell & Dumbbell Workout (12 reps ea.) + 2 x 12 burpees + 2 x 12 spinal roll-ups + (2x) 5-Minute No-Crunches Core Workout

really wasn’t feeling a workout at the end of the day after two consecutive 4:45am wake-up calls 

Thursday – Rest

Friday – 3.1 mile run + 75 step-ups // 75 lunges

Saturday – 40ish minute park run with P

Sunday – WREC DATE!

It went a little something like this…

warm-up:

  • 1/2 mile indoor track run
  • kettlebell swing tabata set @ 35lb.

“bench press” with dumbbells:

  • 2 x 10 reps @ 40lbs.
  • 2 x 6 reps @ 50 lbs.

barbell complex*: 6-5-4-3-2-1 reps @ 45-55lb. (+ several warm-up reps with 45lb. bar)

  • deadlift + high-pull
  • squat clean
  • push press
  • row
  • box jumps

*complex courtesy of P

barbell

strength set (3x):

  • 10 front-loaded lunges @ 45lb.
  • 3-5 “jumping” pull-ups
  • 5 decline spiderman push-ups

10 deadlifts @ 115lb.

10 minutes incline treadmill intervals + a few minutes incline walking (1.5 miles)

* * *

Here’s to another sweaty September week!

Related Posts

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  • No Equipment Travel Workout
  • Half-Marathon Training // Week 9
  • Half-Marathon Training // Weeks 7 & 8
  • Half-Marathon Training // Week 5

Filed Under: Fitness, Running Tagged With: Barbell Complex, Weekly Workouts

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Comments

  1. Alex @ Get Big, Go To Work says

    September 22, 2014 at 10:01 am

    What do you enjoy training the most, and do you have a particular exercise you love doing?

    Reply
    • Hillary says

      September 22, 2014 at 11:44 am

      Tough questions! Lately, I’ve been loving training my upper body, but most of my workouts are full body. I “love to hate” jump squats and lunges.

      Reply
  2. Olivia says

    September 22, 2014 at 6:15 pm

    I’m all about total body myself, as I feel that as a “runner” (I do 3 to 5 mile runs, with no marathon dreams!), I need to have lower body strength, and my upper body gets ignored if I don’t add in some good total body workouts.

    The barbell complex is awesome, I will be trying that out tomorrow! Thanks so much for sharing!

    Reply

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