Thursday, February 7
A.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Mountain Climbers
Complex A- Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) Rolling 30's - 10 Sets of 70lb x 3
- 30-45 Seconds Rest Between Sets
Complex B- Hang Clean: 6 Sets of 155lb x 5
- 45 Seconds Low Intensity Cycle - Level 5/12
Complex C- Deadlifts: 4 Sets of 225lb x 8
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- Incline DB Press: 3 Sets of 60lb x 12
- Supinated Lat Pulldown: 3 Sets of 120lb x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- OH Squats: 2 Sets of 45lb x 15
- Hammer Curls: 2 Sets of 25lb x 15
- 1 Minute Plank: 2 Sets of BW x 1 Minute
Cooldown - 1500M Row @ 2:00/500M
Rolling 30's with the DB snatch was tough. It is more like 3 reps per arm so there isn't much break at all. Huffing and puffin by the end of these. Hang cleans went great, nice and explosive. First time doing regular deadlifts in a while and 225 went up super easy for 8 so I will have to bump that up next time. Didnt' want much more CNS strain for the day so I went high rep for chest/back/auxilary lifts. Felt good. Hit the core a little differently with the OH squats and planks. Oh, and yes, I still find rowing fun...except it hurts my ass - the seat is too hard!