2013!

Wow, 2012 went by quickly. It was full of ups and downs. I realize that there is a time to reflect on the past year, but it’s not right now for me. I am ready to focus on the upcoming year and goals. So, what are they? Well….

Goals

1. Cut debt/spending – I have got to stay out of lululemon!
2. Compete in first bikini competition
3. Maintain bikini body post show
4. Run 2-3 5K races
5. Get to Bikram once a week

I’m sure these will grow, but this is a start. I plan to sit down and make a plan of action with small steps to achieving each goal. Might do this on Sunday morning.

I realize that I have not been great about posting. Life has been busy! And it looks as though there is no slowing anytime soon. So here is a quick catch up on my workouts…

12.31.2012
OPT SHE from 12.24.2012
A. Hang power snatch from dead stop/pause below the knee, 2-2-2-2-2; 2:00 rest
B1. Weighted back extensions, 5 x 12-15; :60 rest
B2. Seated DB shoulder press, 5 x 12-15; :60 rest
C1. Seated good mornings, 4 x 8-10; :45 rest
C2. Ring push-ups, 4 x 25 as fast as possible; :45 rest
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Bikini Prep
1a. 10 Rear delt laterals, leading with pinky
1b. 10 up & backs
1c. 10 rear delt rows x3
2a. 10 full range side laterals
2b. 10 standing db rows
2c. 10 bent over db rows x3
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50 evil wheel rollouts

A. All at 75#
B1. 20(15)-25(15)-30(15)-35(15)-40(12)
B2. 15(15)-20(13)-20(15)-20(12)-20(12)
C1. 45(10)-55(10)-60(10)-65(10)
C2. Complete
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1a. 5′s for all
1b. 8′s for all
1c. 10′s for all
2a. 8′s for all
2b. 20′s for all
2c. 25′s for all
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Sprinkled in throughout bikini prep work

01.01.2013
OPT SHE from 12.25.2012
A1. High-bar back squat, 5 x 4-6, 42X1; :60 rest
A2. Weighted pull-up negative clusters, 5 x 2.2.2.2, 61A1; :20 rest between doubles, 3:00 rest
B. Glute-ham sit-ups, 4 x 18; :90 rest
+
For time:
75 hang squat cleans @ 35% 1RM clean
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Bikini Prep
1a. 10 Bulgarian split squats/side
1b. 10 one leg straight leg deadlift x6
2a. 10 heavy step-ups/leg
2b. 30 walking lunge steps with 10#/hand
2c. 10 jumping lunges/side x4

A1. 95(6)-115(6)-120(6)-125(6)-130(4)
A2. 15-20-20-22.5-25
B. complete
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6:49 @ 55#, 1RM is 150
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1a. 10′s for all
1b. 10′s for all
2a. 20′s for all
2b. Complete
2c. complete

01.02.2013
OPT SHE 12.26.2012
A. Static ring hold (top of dip position), accumulate 240 seconds
+
For time:
50 no push-up burpee box jumps, 24″
50 AirDyne calories

(7:00 rest)

For time:
1000m row
+
Bikini Prep
5 rounds of:
2 min airdyne (about 30 calorie speed)
15 jumping lunges each side
15 jumping squats
15 skip squats, subbed air squats
15 thrust squats, with 25# kb

A. Complete; Took 12 mins to complete, with several excellent moments…ha!
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9:46
+
4:07.9

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Complete