Switching Phase week 2 day 2 – Jumping and core + some bench
stretch warm up,
hip mobility strength drills (monster walks, x walks)
2 rounds of (10 banded good mornings, 8 box jumps, 10 ab wheelies, 5 anti rotations ea side, 5 bird dogs ea side)
then 2 x 6 @ 80 DB bench then 10 pull ups then 2 x 5 @ 90 DB bench
then 40 turkish get ups @ 25 lbs
then 10 pull ups then 3 x (5 pull ups, 5 dips)
Sauna! BW = 188
Switching phase week 2 day 1 – power cleans!!
stretch then work up to 155 power clean and push press then do
1 pc + 1 press, 2 pc + 1 press, 3 pc + 1 press @ 155
1pc + 1 press, 2 pc +1 press, 2 pc + 1 press @ 175
1pc + 1 press, 1 pc + 1 press, 1 pc + 1 press @ 195
then 10 rounds 50sec on 10 off of
1DL, 1PC, 1FS, 1PP @135 then burpees for the remaining work time
Then stretch
Logging a progress entry mostly for my own records. But hey, all feedback is welcome and encouraged.
I got “serious” about fitness again on 6/19/19. Since then, I have logged every work out session I’ve completed for a total of 58 – great. My goal in June was to re-establish discipline and get into a general state of fitness. Goal met, but truthfully a 56% attendence record isn’t sitting well with me. My training volume should only require 1-2 rest days a week; I need to be training 85% of the time.
I started a new program yesterday – Jim Wendler’s 5/3/1 powerlifting program. I’ll be power lifting 3 times a week and hitting some metcon/GPP 3 times a week for conditioning. This leaves me with one rest day built in.
My new goals are more specific:
Dead Lift 2.5xBW
Front Squat 1.5xBw
Bench press 1.5xBW
Press BW
Back Squat 2xBW
Power Clean 1.25xBW
3 mile run under 20min
5/3/1 is a six week program. I’ll have another progress update on 11/11/19.
Dynamic W/U
Then:
Back squat: 1×5 @ 160, 1×5 @ 180, 5×5 @ 205#
Then:
Press: 1×5 @ 100, 1×5 @ 116, 1×5 @ 130, 1×15 @ 100#
Then:
100 chin ups
100 band pull aparts
Assault Bike Ladder:
10 sec sprint/50 rest
20 sec sprint/40 rest
30 sec sprint/30 rest
40 sec sprint/20 rest
50 sec sprint/10 rest
Go back down from there
Then
10 Rounds: Assault bike
10 cals + 10 hand release pushups
Then
DB Bench: @ 55lbs
x 20
x 20
x 20
x 15
Bit of a Friday grinder.
AM: reverse hypers then 7 x 5 3 pause squats 2 jump squats @95 lbs then some lite DB row/curl/press situations 3 x 10
PM:
typical warm up plus windmills + hanging and pull ups
5 rounds of 5 plate sled push roughly 40 yards then 10 pull ups
then
work up to 2 x 5 db bench @ 85
then some curls and light db bench work
then 100 snatches in 4 min 20seconds 69 milliseconds nice
then stretching
(i am pretty sure i did other stuff but cant remember)
09/27
5 Rounds
KB Swing @62lbs x 20
Burpee x 15
KB Snatch @62lbs x 10 (5 each)
Box Jump 30″ x 10
09/28
Squat
225 x 10
245 x 10
265 x 10
285 x 8
Front Squat
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5
215 x 5
09/29
3.6 mile run – 28:10
Bad Bush (5 rounds)
400m run
10 renegade man makers @25# DBs
10 pullups
“10’s”
Recovery day. Needed to get the appetite going.
Ten laps around the track + 10 reps of an exercise between laps.
1. Squat jump
2. Push ups
3. Tuck jump
4. Burpees
5. Clap push up
6. Lunges (10ea)
7. Split jump (10ea)
8. Burpees
9. Floor squats
10. Squat jump
Dynamic W/u
Then:
Squat – 1×5 @ 165, 1×5 @ 185, 5×5 @ 205#
Then:
Press – 1×5 @ 100, 1×5 @ 115, 1×5 @ 130, AMRAP (10) @ 100#
Then:
100 chin ups
100 band pull aparts… if you stop penalty of 10 burpees. (I Stopped 4 times)
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