Thursday, January 31
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Olympic Bar Warmup
Complex A- Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 5 Sets of 85lb +5lb x 5/side +1 (Superset Fashion)
- 1 Minute Low Intensity Cycle - Level 5/12
Complex B- Snatch Grip Deadlifts: 4 Sets of 205lb x 8 (Deload after every rep, no momentum, ouch!)
- Dips: 4 Sets of BW + 45lb x 8
- 1 Minute Low Intensity Cycle - Level 5/12
Complex C- DB Row: 4 Sets of 90lb x 8
- Walking Lunges: 3 Sets of 40lb/Arm x 20 Steps
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- Swiss Ball Crunch: 3 Sets of 25lb x 12
- Swiss Ball Pushup to Jacknife: 3 Sets of BW x 8
- 1 Minute Low Intensity Cycle - Level 5/12
I dominated the 85lb'ers. Got all 5 reps for all 5 sets. Friggin stoked about that. They took a buttload out of me though I was sweating a lot by the end of those 5 sets. Snatch grips were rough after that especially with a pause at the bottom to eliminate momentum. Weighted dips felt fine, good weight for 8 reps. The pushup to jacknife was harder than expected which was nice....oh then this
Conditioning: Tabatta Jump Rope- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
5 Minute Stretch/Walk Around Gym
- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)