Sunday, February 17
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- 5 Minute Dynamic Warmup/Olympic Complex
Blue = Warmup
Red = Work Sets
Hang Clean:
105lb x 6
115lb x 4
135lb x 3
155lb x 5
155lb x 5
155lb x 5
155lb x 5
155lb x 5
Deadlift - Mixed Grip - Raw:
235lb x 8
235lb x 8
235lb x 8
235lb x 8
Single Leg Squat:
105lb x 12/Leg
105lb x 12/Leg
105lb x 12/Leg
Wide Grip Pull Ups:
BW x 8
BW x 8
BW x 6 + 2 10 Second Negatives
BW x 5 + 3 10 Second Negatives
DB Row:
75lb x 12/Arm
75lb x 12/Arm
75lb x 10/Arm (2 Rest Pause)
Conditioning Complex- 60lb Straight Bar Curl x 10
- Sprinter Crunches x 20
- 1 Minute Sprint Cycle - 300W @ 135RPM
- Repeat x 4
Switched up the routine finally. Going to be doing a 2 on, 1 off split. Legs/Back/Traps on Day 1 and Chest/Shoulders/Tri's on Day 2. This will allow me to keep the olympic lifts on the legs and back day which are their primary focus. All rest period is 60 seconds which was weird for me because I haven't done a straight set workout in ages. I always do complexes or cycle between exercises. 60 seconds seemed like forever but it might be too short of a rest on the strength exercises. The outline can be seen here:
New Split. Overall first day went well. My goals is to add some size and strength on this new split which will cut down on my conditioning. I will throw it in at the end and on off days just because I enjoy my DoC's and sprints.