Six Way Barbell Complex
(4 SETS @ 90lbs)
6 x Deadlift + 6 x Bent Over row + 6 x Hang Clean + 6 x Front Squat + 6 x Push Press + 6 x Back Squat + 10 Push-Ups
Do these all in a row without letting go of the bar. Rest 1-2 min in between.
80% 1 RM Deadlift
264 lbs x 3
264 lbs x 3
264 lbs x 3
287 lbs x 3
287 lbs x 3
Single Arm KB Clean/Press: 5 x 10 each arm @ 44 lbs
1000 meter row
KB Swings: 4 x 25 @ 53lbs
Still recovering from climbing last week, not going to climb today.
Core Specific Circuit
Repeat round 3-6 times. Rest 3 min. between sets
V-Ups – 2 min
Right Side Oblique Crunch – 2 min
Leg Side Oblique Crunch – 2 min
Ab Roller – 1 Min – if there aren’t any rollers, plank
Ive been out for a while, haven’t been posting. I have been working out though.
Been Climbing a lot, so I’ve been doing a lot of body weight work.
Last week I climbed 4 days.
Chest –
Roll out/Warm Up
Bench – 6 x 10 reps – Light weight
Incline – 8 x 8 – Light weight
Push ups – 8 x 10 reps
Chest Flys – 5 x 10 reps
500 row for time – 1:28
Two days in a row, holler at your boy.
roll, stretch
OH bb press 15 @ bar, 5@95, 5@95, 4@115, 4@115, 3@135, 3@135, 3×2@145, 3×1 @ 155
20 @ bar
super set up to 135 with 3 chin ups
THEN
ride the elevator upstairs
THEN
1000m row, 2 min light rowing, 2000m row, 2 min light rowing, 2000m row, 2 min light rowing, 500m row, 1 min light rowing, 500m row
one love
Been away from the gym for too long boys. Had 2 tests and a GRE in the last week so I was just fried, came back with a vengeance yesterday though. Finally got to hear a sermon in the church of iron and repent for my sins after what felt like forever. I had strayed from the presence of the iron lord. Felt pretty dusty but by the grace of Thor I was able to eek out one heavy rep on bench which was satisfying. The grind continues
Superset TBar row/10 push-ups/10 pull ups
1×75
4×8 110
Flat Bench
5×140
5×160
5+x180
1×205
1×215
1×225
AMRAP@140
Superset Wide grip row/trap machine thing
4×8
4×10+ five sec hold on each rep
DB incline bench
4x
{4@75, 15@45}
Cable flyes/face pulls
4×12
Going into this workout running on absolute fumes. Forgot to cook for the week, had Jimmy John’s for lunch and downed a grilled chicken sandwich and some fries in the parking lot before this. We’ll see how this goes.
Bodyweight: 202.3
Rolled out, hit a quick dynamic warmup, squatted some lighter weights on the way up to working weight.
Main sets:
3 x 10 back squat @ 205lb (70% of max)
2 x 3 Hang snatch @ 90lb
3 x 3 hang snatch @ 95lb
3 x 3 Halting snatch deadlift @ 115lb
2 x 3 overhead squat @ 90lb
3 x 3 overhead squat @ 95lb
first time back in the gym since 3/31, i did row a 6:57 2k which finally means im allowed to be married, thank god. so great news there. but then i just drank beer, ate carbs and played video games and worked all day for 10 days straight with no exercise.
I am back in the gym now with a new rowing-centric program. It is going to start with slow, longer rows >=5000M for 3 weeks with a fairly agressive squat and upper body strength program with higher reps. Then i will move into more heavy weights and much less volume as i kick the rowing volume up a notch. then i will only be rowing for about 4-5 weeks then i will time trial the 2K again and see what happens. It would be great to be under 6:40 but i am not going to hold my breath,, odds are i get interrupted by life.
Today:
kb complex warm up
5×5 pull ups//dips
work up to 225 front squat using sets of 5
1 rep at 235 for fun
5000 m row just finish it ( 20:04)
one love
“Mayonnaise colored Benz, I push miracle whips” – Kanye West
Usual roll out, move around a bit, light bar work, warm up sets of back squat up to the working weight.
Main sets:
8 x 3 back squat @ 235lb (80%)
2 x 3 snatch @ 95lb
3 x 2 snatch @ 105lb – really trying to get more comfortable catching low in snatch
2 x 3 clean and jerk @ 145lb
3 x 2 clean and jerk @ 155lb
3 x 3 snatch high pull @ 95lb
Forgot to put up Thursdays workout. It was a fun little group of light triples catching in power.
Bodyweight: 198.3lb
Rolled out, quick dynamic movements warm-up, and some mobility work for shoulders and hips.
Workout:
Light bar movements and warmup sets
4 x 3 power snatch @ 80lb
4 x 3 power clean @ 120lb
4 x 3 power jerk @ 120lb
3 x 5 snatch high pull @ 95lb
After 6 weeks in the field with no actual workout/gym time (other than carrying a heavy ass ruck and/or human) I basically lost most of the strength I had. First time back at the gym since mid February.
Squat
205 x 10
25 sit-ups
210 x 10
25 sit-ups
225 x 10
25 sit-ups
225 x 10
25 sit-ups
Deadlift
225 x 10
225 x 10
235 x 10
235 x 10
