Wednesday, January 23
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Mountain Climbers
- BB Snatch w/ Overhead Squat - Bar x 10 - 65lb x 6 - 95lb x 4
Complex A- Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 5 Sets of 70lb x 5/side (Superset Fashion)
- 5 Sets of 10 BW Burpees
- 1 Minute Low Intensity Cycle - Level 5/12
Complex B- Snatch Grip Deadlifts: 4 Sets of 205lb x 8 (Pause @ Bottom)
- 4 Sets of 10 BW Burpees
- 1 Minute Low Intensity Cycle - Level 5/12
- Incline Press: 4 Sets of 155lb x 8
- 4 Sets of 10 BW Burpees
- 1 Minute Low Intensity Cycle - Level 5/12
Complex C- Chin Ups: 4 Sets of BW x 8 (From Dead Hang)
- 4 Sets of 10 BW Burpees
- 1 Minute Low Intensity Cycle - Level 5/12
- BB Lunges: 3 Sets of 115lb x 24 (12/Leg)
- 3 Sets of 10 BW Burpees
- 1 Minute Low Intensity Cycle - Level 5/12
Conditioning- Racquetball 3 - Line Suicide x 3: 5 Sets of < 1:00 Sprint (~ 58 Seconds)
- 1 Minute Rest Between Sprints
- Racquetball 3 - Line Suicide x 1: 2 Sets of < 16 Seconds
- 30 Seconds Rest Between Sprints
Was going to do some progressive overload with adding weight to the exercises but I really felt good with my form and explosivness with the exercises so I decided to throw in 10 burpees after EVERY set! Increased the intensity and I still hit all my rep ranges which I was super stoked about. Ovearall I did
200 Total Burpees which kept the HR high at all times and pre/post fatigued the muscles. One of the trainers at the gym challenged me to some racquetball suicide drills and I dominated them even though I was spent by that time. HR peaked at max on the 1 minute ones (kind of like a 300M shuttle). They were 8 yard sprint and return, 10 yard sprint and return, 12 yard sprint and return, and 15 yard sprint and return. Total = 90 Meters per suicide....crazy session, sweating like mad...