I was out for like 2 months because of my new addition to the family so this is my intro workout for about 6 weeks.
A.
Hang clean- 145x3/145x3/145x2/145x1
Back sqaut-205x5/205x3/205x2/205x1
Single leg Romanian deadlift-95x5/95x3/95x2/95x1
Weighted dip- 25x5/25x3/25x2/25x1
Two point row twist press-555/55x3/55x2/55x1
Push press-125x5/125x3/125x2/125x1
Single arm pulldown-90x5/90x3/90x2/90x1
Corkscrew-45lb plate 8/8/8/8
B.
Power snatch-95x3/95x3/95x2/95x1
Pistol sqaut-5/3/2/1
Good morning-115x5/115x3/115x2/115x1
Alternating Dmbl bench press-60x5/60x3/60x2/60x1
45degree bent row-155x5/155x3/155x2/155x1
Alternating shoulder press-40x5/40x3/40x2/40x1
Lat pulldown-165x5/170x3/180x2/180x1
Cable swing-90lbs 8/8/8/8
This is really the first time I have really tried to train just for strenght and power so I am open to any suggestions you might have.
I worked after work today but I forgot my PWO and my notebook with my weights and workout order but that wasnt stopping me.
I also made an adjustment to my workout, I know do 5 reps for all sets and if I can complete all 5 reps I take the weight up.
Hang clean- 145x5/5/5/5, Im going to take to 150 next workout.
Sqaut-205x5/3/2/2
overhead press-95x5/5/4/4
Dip-25x5/5/5/5, going to take it up 2.5 next workout.
Im also going to change my workout after only doing for 2 weeks just because I dont like doing a full body because I cant go 2 days in a row. Im going to keep most of the main lifts but Im going to add some extra moves. Most likley a push pull split.
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