Monday, January 28
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Mountain Climbers
Complex A- Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 6 Sets of 70lb x 5/side
- 1 Minute Low Intensity Cycle - Level 5/12
Complex B- Hang Clean: 4 Sets of 135lb x 6 (Speed Work)
- 30-45 Seconds Low Intensity Cycle - Level 5/12
Complex C- Front Squats: 4 Sets of 135lb x 8
- Squat Jumps: 4 Sets of BW x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- DB Incline Press: 4 Sets of 70lb x 8, 6, 6, 6
- Cable Crossover: 4 Sets of 20lb x 8, 6, 6, 6
- 1 Minute Low Intensity Cycle - Level 5/12
Complex E- Wide Grip Pull Ups: 1 Sets of BW x 8 - 3 Sets of BW x 6 + 2 - 10 Second Negatives
- Med Ball OH Slam: 4 Sets of 15lb x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Conditioning: Tabatta Jump Rope- 20 Seconds Max Sprint Style ~ 70-75 Turns
- 10 Seconds Rest
- Repeat x 8
- Rest 2 Minutes
- 20 Seconds Max Sprint Style ~ 70 Turns
- 10 Seconds Rest
- Repeat x 8
Good workout. Kind of sore from the bike sprints yesterday. I can easily get 6 x 5 on the snatch so I think I should bum that up to 75lbs next time. Hang cleans were speed work where I did 6 as fast as possible, rested 30-45 seconds and repeated for 4 sets. Front squats were smooth and controlled and the lactic acid built up with the squat jump supersets. Today was just a synergistic superset day where I paired up like strength and plyo exercises. Tabatta jump rope still kicks my assss......