Warmup
3×5 wall squat
3×10 squat
3×10 kB goblet squat 35#
3x20m lunge
3x20m lunge w/OH KB 20#
3×5 SOTS/OH squat combo
Then:
2x (30sec Work/30sec “Rest”) Squat. “Rest” is in OH Position. Two Sets, Rest 2 minutes between sets
Then:
Work up to Heavy Back Squat
Then:
5×3 Back Squat @ 80% 1RM
Rest 2-3 minutes between sets
Then:
3x (1-6) Pull-up Ladder
3x (1-6) Push-up Ladder
Then:
300sec FLR
Missed Friday and Saturday for a swim meet.
Dynamic warmup
5 x 1 snatch @ 150lb
– scratch that. I could NOT get under the fucking bar. Hit one at 150 that I caught almost standing up, then a bunch at 135, 140 that were kind of okay.
4 x 2 clean @ 215lb
– Nah, scratch that too. Got the first of two the first time. Tried again and only got one again.
After feeing so poopy and failing so many lifts I decided to just go home and try again tomorrow. Had really been feeling successful following this programming, but I guess this weekend took more out of me than I expected.
Hope tomorrow feels better starting a new week.
Zercher – 5×135, 3×185, 2×205
Deadlift – 5×185, 5×205, 5×245, 5×275, 5×295, 5×315, 5×335, 3×365, 2×385
Incline DB bench drop set for 3 rounds – 8×60, 6×50, 4×40
Pull up ladder 1-2-3-4-5-6-7-8-8 (I died)
Band Pull aparts
D/W/U
Stretch and RO
3 Sets
1 Alice carry up two flights of stairs cause she got hungry mid workout
2 Sets
My hamstring started to hurt on the set of lunges so I called it quits. I wanted to get to 4 sets.
Stretched out the hamstring.
Good luck out there.
Week 1 Day 3 still trying to get back into lifting shape
Warm up: 3 rounds 10 squats, 5 push ups, 5 jump squats, 20 reverse Hypers
1:00 plank
4×5 Back squat @ 135
5 rounds EMOM: (15 total min) 2×10 KB snatch,1 x5 power push ups
Work up to 1RM Hang Power Clean – 235lbs
Work up to 5RM Bench Press – 245lbs
4 Rounds – Max Row: 30s on/ 30s off
10 min to complete each set (0:00, 10:00, 20:00, 30:00) – faster finish more rest.
A. Wall Ball 20lbs x 15
B. Box Jump 24″ x 15
C. KB Swing 53lbs x 15
D. Burpee x 15
E. Double Unders x 60
Then
E. > D. > C. > B. > A.
Then
Cant remember the order of this one honestly.
Then
E. > A. > D. > A. > B.
D/W/U
Stretch
4 sets
3 sets
TGIF
This week and next are kind of goof around recovery days while also testing my 5 rep maxes on the big three for my next program. If I don’t hit my goal totals I’ll run 531 again.
Power clean – 5×135, 3×165, 3×185, 3×2 205
Squat – 8×135, 8×185, 5×205, 5×235, 5×275, 5×295
Cushing arms
Bench – 1×10 165, 1×10 185, 1×8 195, 1×8 205, 1×5 215, 1×5 225, 1×5 245
Incline db bench – 2×7 70, 2×5 80
Reverse fly – 2×8 35, 2×7 40 drop set x4 25
BB row – 1×10 135, 1×8 185, 2×4 205
Chin 5×5 3 sec negative
DB shrug 3×15 85 1×10 90
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