getting ready for montana, week 2

much to my surprise, i wasn't as sore over the weekend as i thought i was going to be. surprised me because i thought i worked pretty hard last week. maybe i'm stronger than i thought. either way, next time i get to do weights, i'll see if i can do more than i expect.

saturday 3/5
contra dance 2.5 hours

sunday is the lords day/day of rest.

monday 3/7
pre-class: 10 minutes on rowing machine

strength without boundaries class
5 minutes cardio (stepping, dynamic stretching in place)

bicep curl 8x8 10lb bar
upright row 8x8 10lb bar
tricep kickbacks 8x8 5lb each hand

lunges (w/10lb bar on shoulders) 8x8 with variations (slow down, slow up, pulses, etc)
squats (w/10lb bar on shoulders) 8x8 with variations (feet turned out, feet forward, slow, etc)
sidestep with band 8x8 with variations (singles, doubles, 4 each side, balance on one)

bridges 12x8 with variations (hold, pulse, legs out, etc)
bicycle 2x16 with variations (hold, slow, faster)
double leg lowering 2x12
reverse crunch 2x8
crunch 20
cross crunch 18 each side (36)
upright single leg lowering, foot turned out (for inner thigh) 16x3 for each leg (variations)

extra wide arms pushup 25
plank 30 seconds
up up down down elbow pushups 25
tricep pushup 8
plank 15 seconds
up up down down elbow pushups 20
regular pushups 12
plank 15 seconds
up up down down elbow pushups 10

upper body extensions 16
lower body extensions 16
opposite arm / opposite leg extensions 16
penguins 16

tricep lowering (behind head) 10lb 16x3
full extension fly 16
overhead shoulder press 5lb each hand 16
ski jumps 1 minute

stretch

tuesday 3/8
spinning class with laurie

wednesday 3/9
joe's weights workout + sprints

warmup - 1 minute each
arm circles
trunk rotations
hip circles
hip 8s
jump rope (no rope)
box jump x30 (smallest box because some other kids were hogging the medium one)
leg swings 20 each leg

weights: 3x10
dumbell bench 12.5lb each hand
inverted row (used squat stand and lowered to 10)
dumbell deadlift with overhead press 10lb each hand
flies 5lb each hand
narrow pulldown 50lb
reverse lunges w/lift
upright row 20lb bar
dumbell curls 12.5lb each hand
rope tricep pulldown 30lb
rope tricep pull over head 30lb
shrugs 20lb each hand

abs
3x10
full situp
full body crunch
hyperextensions (on ball)
supermans
knee up situps

cardio:
4 laps warmup
10 40-yard sprints, starting from ground
2 laps cooldown

stretch

thursday 3/10
cardio:
seattle 3 hour dance marathon
good thing i did this marathon, cause my legs were sore from yesterday's lifting/running

friday 3/11
cardio:
contra in the couve with sue baker and the retrospectacles

saturday 3/12
strength:
portland megaband
foot tapping
arm swinging

sunday 3/13
cardio:
9 hour dance; i didn't dance all of it. maybe 1/2 hour-40 minutes each hour.