Happy 4/20, guys.
Turkish Getups 10 each side @ 35 lbs
KB swings: 4 x 25 @ 53 lbs
Bent over row: 2 x 12 each side @ 53 lbs
3 sets @ 90 lbs:
6 high pulls
6 bent over row
6 hang clean
6 front squat push press combo
6 push up/renegade row
225 x 10
235 x 10
245 x 10
255 x 10
265 x 10
ALL HAIL THE TREADMILL GODS.
1 HOUR, 6 MILES, PLENTY OF WALKING, SEE U NEXT WEEK
Week 3, day 3
I lovingly crafted the worlds most perfect bacon egg sandwich today after work. My dog ate it while I wasn’t looking. Sometimes you’re the hammer, sometimes you’re the nail.
Roll out, dynamic warmup, warm up sets of 4-6 up to working weight.
4 x 5 back squat @ 245lb
1 x 5 back squat @ 255lb
4 x 3 hang clean @ 165lb
1 x 3 hang clean @ 175lb
3 x 3 Halting clean deadlift @ 195lb
1 x 5 straight-leg deadlift @ 195lb
3 x 5 straight-leg deadlift @ 210lb
This work out brought to you by 4 cups of coffee and a scoop of c4.
KB warmup complex
work up to 315 LB DL, 20 reps, 1 every 30 seconds
Then messed around with some DB bench, worked up to a single working set at 85.
then did alternating reps at 25 until failure
5000m row, 19:30ish
Praised the tread gods for 30 minutes. Followed that up with some upper body and abs.
Glad I got in there cause dinner was heavy.
Nice and easy overhead day today bois.
Week 3 day 2
Rowed 500m, rolled out, did the dynamic warmup, worked up to a working set weight, and got right into it.
Behind the neck jerk:
3 x 3 @ 155lb (all squat jerk on these sets)
1 x 3 @ 165lb (squat jerk this set)
1 x 3 @ 185lb (got scared and split jerk so it was hella comfortable)
1 x 5 @ 135lb
2 x 5 @ 140lb
1 x 5 @ 150lb
Hit some supersets of hanging leg raises/hypers then went home to rest.