Printable View
Deadlift
135x5
225x5
275x5
335x1
385x1x5
335x6
315x8
Knee still bothering me. I'm getting it checked out later this week. Feel like I'll be fine after a long warmup, then at some point I overdo it then knee will be out of commission for a few days.
Also got 2 20kg kettlebells. Going to have some fun with those.
Did a 5 round circuit of roughly the following:
6 pull ups
10 single leg hip thrusts weighed per side
10 double kb clean and press with 20kg each
Hang power snatch
45x5
75x5
95x3
105x2x5
Power clean and push press
105x1x3
135x1x2
145x1x2
Snatch pull
145x3x3
Warmup
KB swings, clean, press
45x10 each side
OHP
135x5
155x3x3
135x5x2
Pull ups
30
Stiff leg DL
135x5
225x5
275x5
315x5x2
Snatch
45x5
75x3x2
95x1x3
105x1x3
115x1x8
Clean pull
225x3x5
Farmers walk and double kb row
55x8x2 (hold for 2 mins)
Snatch
45x5
75x3
95x2
105x2
115x1x5
Clean and jerk
135x1x2
155x1
165x1x3
Squat
45x10 goblet
135x5
185x5
225x3
255x2
225x5
OHP
135x5
165x2
155x3
155x4
Pull ups
30
Pull ups
30
Single leg hip thrust
5x10 per side, weighted
Stiff leg DL
135x5
225x5
275x8x2
Farmers walk
80 per hand for 2 minutes
Double kb rows
45x12x3
Snatch
45x3
75x3
95x2
115x0
Cut my warmup short and paid for it
Snatch pull
135x3
185x3x3
Clean pull
185x3
225x3x3
Double KB swings
45x25x4
Squat
90x10
135x5
185x5
225x5
255x3
245x3x4
OHP
135x5
165x2x3
Pull ups
32
Double KB rows
45x12x3
Deadlift
135x5
225x5
275x5
315x5
365x5x5
225x8x3 snatch grip
Yesterday:
Snatch
45x5
75x3x2
95x2x2
105x1x3
115x1x3
Clean and jerk
135x1
145x1
155x1
165x1
Today:
Squat
90x10 front rack kb squats
135x5
185x5
225x5
255x3x2
275x3
225x6
OHP
135x5
165x2
155x3x2
Pull ups
32
Double kb row
55x8x3 each side
Snatch
45x3
75x2x2
95x1x3
105x1x3
115x1x8
Clean and jerk
135x1x2
145x1
155x1
165x1x2
Squats
90x10 with kettlebells
135x5
185x5
225x5
275x5
90x20 with kettlebells. Did these at the end as a finisher. I think the bells are in the ideal over-midfoot position that I have a hard time hitting with front or back squats. Definitely felt it in my midsection.
OHP
135x5
165x3
165x2x2
135x6
Pull ups
32
Stiff leg DL
225x8
295x8x2
Deadlift
225x5
275x5
335x3
385x3x5
335x10
Squat
90x10 kb front squash 2
135x8
185x5
225x5
275x3x4
185x5x2 front
OHP
135x5
165x3
165x2x2
Pull ups
32
Single leg hip thrust
A bunch in between pull up sets, some weighed
Double KB rows
45x10x3 per side
Pull ups
30
Single leg hip thrust
3x10 per side
Double kb snatch
45x10x3
Farmers walks
2x1 minutes with 90# in each hand
Dips
3x5
Snatch
45x3
75x3
95x1x3
105x1x3
115x2
Double kb snatch
45x10x3
Double kb clean and press
45x10x3
Double kb front squat
90x10
Front squat
135x5
185x5
225x3
245x3x2
255x1
OHP
135x5
165x3
165x1
155x3
Went back and did some snatches yesterday afternoon, shoulders were good, but a little fried
Pull ups 30
Single leg hip thrust
3x10 per side, did these in between pull up sets
Double kb rows
55x8x2
45x10
Snatch
45x3
75x3
95x2
105x2x5
Clean and jerk
135x2
155x1
175x1x5
Yesterday afternoon:
Deadlift
135x8
225x5
275x5
315x3
365x1
405x1x5
Today:
Squat
90x10 double kb squat
135x5
185x5
225x5
255x1
275x1
295x1
315x1
90x10 double kb
OHP
135x5
155x1
175x1
185x0
Pull ups
30
Stiff leg DL
225x8
295x5
345x5
Snatch
45x3
75x3
95x2x2
115x2x5
Clean and jerk
135x2
155x1
175x1x5
Snatch pulls
175x3x3
Did a quick afternoon workout. Might be the last one for several days.
Double kb snatch
45x10x5
Love these
Pull ups
30
Single leg hip thrust
3x8 each side, some weighted
Knee scope went well last week. I've pretty much regained most range of motion. Physical therapist said it was ok to gradually work back to normal. Did deadlifts today.
DL
135x8
225x5
295x5
335x3
385x5
Was going for 4 sets if 5 but was toasted. Will try again next week.
Snatch
45x3
75x3
95x1x5
105x1x5
Double kb snatch
3x10 w/45s
Goblet squat
45x10
90x10x3
OHP
135x5
145x4
145x3x2
Pull ups
30
Stiff leg DL
135x8
225x5
275x8
Pull ups
30
Single leg hip thrust
4x8 each side, 2 sets weighted
Walking lunges
A bunch, some weighed
Dips
3x5
Snatch
45x3
75x3
95x3
105x2
115x1x5
Clean and jerk
135x1x2
155x1x5
Concentrated on form. Particularly stance width. I think with my build, I have to go with a medium to narrow stance with toes pointed a little further out than average to avoid knee issues.
Squat
90x10 double kb
Front squat
135x5
185x5
225x1
225x3x3
OHP
135x5
145x5x2
145x4
Pull ups
30
Stiff leg DL
225x5
295x5
Snatch
45x3
75x3
95x1x2
105x1x2
115x1x4
Deads
225x5
295x3
345x3
385x5x4