Gillies: Workouts for 4/11-4/17

Left my mp3 charger at home. No motivation to run 15 minutes on a treadmill without some sort of distraction.

Tuesday
-10 min jump rope
-4x12 barbell hip thrust (185) (here's a girl doing it - kinda hot)
-3x12 single leg lunge (30 lbs dumbbells)
-4x30 seconds of taking 45 lbs plate and swinging it in circular motion around head
-4x10 sitting box jumps (sitting so legs are at 90 degree angle to ground and jump onto box about a foot higher than that)
-6x(30 seconds walking wall sit, 15 push-ups)
---all with 1 min rest between sets
-6 min abs -- switch it up with a variety of exercises -- never more than 30 sec between sets

Thursday
-10 min jump rope
-4x10 deadlift (185) - just getting back into this so keeping it light to keep good form.
-4x10 bench press (155) - last set could only get 5. Lame.
-3x10 jump lunges (20 lbs dumbbells) - the amount of weight doesn't really matter since it's all about how high you explode out of them.
-3x(20 abductors followed by 20 adductors - 200 lbs) - they look girly but they're huge for changing directions and avoiding pulling groins
-3x(10 burpees, 15 tuck jumps, 15 squats, 100 burnouts)
---all with 1 min rest between sets
-6 min abs

Friday
-10 min jump rope
-4x10 power cleans (105)
-4x10 arnold press (35)
-4x12 glute bridge on ball (sorta like this but much more fluid)
-5x10 pull-ups
-4x20 seconds running with 2.5 lbs plates in each hand
---all w/ 1 min rest between sets
-6 min abs

Will try to go to the gym over the weekend but somewhat busy so might not happen. It's almost warm enough for me to do things outside again...