Squat
55x10
110x10
135x5
185x5
225x5
275x5
325x7 wanted to test new 10rm, could've gotten 8 but reps weren't really that clean. Bummer
OHP
135x5
165x3
185x1x3
Pull ups
15 weighted
Printable View
Squat
55x10
110x10
135x5
185x5
225x5
275x5
325x7 wanted to test new 10rm, could've gotten 8 but reps weren't really that clean. Bummer
OHP
135x5
165x3
185x1x3
Pull ups
15 weighted
Pull ups
30
Band Glute Bridge
2x30
Dips
1x10
1x5 weighted
Had to clear driveway so had to make it quick
Had to be quick again.
Double kb swings w/55s
2x5
Deadlift
135x10
225x10
275x10
315x5
365x5x2
Fat man pull ups
2x8
Squat
55x10
110x10
135x10
225x8
275x5
315x5x2
315x10
OHP
135x5
155x5x2
Pull ups
15 weighted
Pull ups
25
Band glute bridge
2x30
Hang power cleans
135x5x5
Dips
3x10
Attempted this closer I saw on T Nation:
[youtube]5z5kxfGLXuk[/youtube]
Supposed to be 5 kettlebell swings, 5 goblet squats, and 5 reverse lunges w/kb each side. Repeat as many rounds as possible for 8 minutes with no rest. I got 6 rounds with some rest between sets in 8 minutes. Used a 45lb kb.
Squat
55x10
110x10
135x10
225x10
275x3
315x3
345x1x2
OHP
135x5
165x3
185x1x5
Pull ups
15 weighted
Deadlift
135x10
225x8
315x5
365x3
405x1
425x1x3
Yesterday:
Pull ups
35
Band glute bridge
2x30
Dips
1x8
3x3 weighted
Kettlebell krusher (from above)
6 rounds in 8 minutes
Today:
Double kb snatch w/55s
3x5
Paused deads
135x10
225x8
275x5
315x5x2
Fat man pull ups
2x8
Double kb rows w/55s and 45s
2x8
Paused ATG Squat
55x10
110x10
135x5 front
135x5
225x5 front
225x5
255x5
285x5
OHP
135x5
165x3
175x2x3
Pull ups
20
BB calf raise
175x12x2
Pull ups
25
Band glute bridge
1x40
Hang power cleans
135x5
145x5x5
Dips
2x10
Kettlebell krusher
8 rounds in 9 minutes
Squat
55x10
110x10
135x10
225x10
255x5
285x5
325x7 going for 10 but got stuck here again, think it was conditioning
OHP
135x5
165x3
190x1x2
165x3
Pull ups
25
Deadlift
135x5x3
225x5
315x5
365x3
405x3x2
405x5
Fat man pull up
2x10
Pull ups
30
Band glute bridge
2x30
Dips
1x10
2x4 weighted
Had to be quick to clear snow
Short on time again:
Double kb snatch with 55s
3x5
Deficit Deadlifts
135x10
225x10
315x10x2
Fat man pull ups
2x10
Squat
55x10
110x10
135x10
225x5
255x3
285x3
325x3x2
325x5
OHP
135x5
155x3
175x2x3
155x3
Pull ups
15 weighted
Squat
55x10
135x10
185x5
225x5
275x3x10 on the minute
OHP
135x5
165x3
195x1
165x3x2
Pull ups
15
Pull ups
25
Band glute bridge
2x30
Dips
1x10
1x4 weighted
1x6 weighted
1x6
Double KB snatch w/55s
3x5
Deadlift
135x10
225x10
315x5
345x3
375x2
405x1
425x1 RM for 7am deadlift session
Fat man pull up
2x10
Double KB row superset with 55s and 45s
3x6
Squat
55x10
110x10
135x5
185x5
225x5
275x3
295x1
315x1
335x1x2
OHP
135x5
165x3
180x2
170x3
Pull ups
15 weighted
Hang power clean
135x5
155x5x3
110x5 (with 55lb kbs)
110x8 w/press
Pull ups
35
Band glute bridge
2x30
Dips
3x10
BB calf raise
165x15x2
Reverse calf raise (don't know what they're called, but you work your antibialis anterior with these)
25x15 each side
Kettlebell krusher
8 rounds in 10 minutes w/45# KB
Feel like jelly now
Squat
55x10
110x10
185x10
225x10
275x8x3
OHP
135x5
155x3
180x2x3
Pull ups
20
Ab wheel
2x10 weighted
Pull ups
30
Band glute bridge
2x30
Dips
1x10
3x5 + 45# new PR
Kettlebell krusher
8 rounds in 9 minutes w/45#
This is damn brutal, great conditioning if you can't get out and do sprints and don't want to do burpees.
Double KB snatch w/55s
3x5
Paused stiff leg DL
135x10
225x8
315x5
335x3x3
Hang power snatch
135x5
155x5x3
Fat man pull ups
3x8
Double kb row superset w/55s and 45s
1x5
1x8
Squat
55x10
110x10
135x5 front
135x5
185x5 front
185x5
225x5 front
225x5
275x3
305x2
325x3
OHP
135x5
165x1
185x1x4
135x8
BB calf raise
185x12x2
Pull ups
15
Had some things come up, pushed lifts a day back for now.
Squat
55x10
110x10
185x10
225x5
275x3
305x2
325x10 new 10RM
OHP
135x5
165x3
190x1x3
165x2
135x5
Pull ups
15 weighted
Double KB snatch with 55s
3x5
Paused deadlift
135x10
225x5
315x5
345x3x3
Fat man pull up
2x10
Double kb row superset w/55s and 45s
2x8
Had a cold run through our house, so lifting stalled a bit. Picked up here:
Squat
55x10
110x10
185x5
225x5
275x3
315x2x5
275x10
OHP
135x5
155x3x3
Pull ups
20
Squat
55x10
110x10
135x5
185x5
225x5
255x3
295x3x10
OHP
135x5
165x3
190x1x2
155x5
Pull ups
15 weighted
BB calf raise
190x12x2
Deadlift
135x10
225x5
315x5
365x3
405x3
435x1
465x0
405x7
Ab wheel
2x12
Pull ups
30
Band Glute Bridge
2x30
Dips
1x10
2x5 plus 45#
Kettlebell krusher w/45#
8 rounds in 10 minutes