Warm-up:
Calf Stretch 10 reps per leg
Bridging 20 regular, 20 marching
Spiderman 5 on each side
T-pushup count 10 pushups
100 DU’s (or 200 skips)
Met-con: (Compare to 12/15/10)
10!
Deadlift
Hang Power Clean
Push Press
This workout is NOT for time, but we will move quickly thru it nonetheless. The limiting factor will be your Push Press, so plan accordingly. For example, my 1rm push press is 185#. So my progression of weight will go something like this
10 x 95
9 x 115
8 x 115
7 x 135
6 x 135
5 x 145
4 x 155
3 x 155
2 x 165
1 x 175
So I'll do 10 DL's, 10 HPC's, 10 PP's, then 9 DL's, 9 HPC's, and 9 PP's. And so on...
This workout was really fun today. I also enjoyed working on some Turkish GetUps. I want to get that 70# kettlebell!!
ReplyDelete10 - 65#
9 - 65#
8 - 85#
7 - 85#
6 - 95#
5 - 95#
4 - 115#
3 - 115#
2 - 135#
1 - 155#
10-35#
ReplyDelete9- 40#
8- 45#
7- 50#
6- 55#
5- 60#
4- 65#
3- 65#
2- 65#
1- 65#
The cleans wiped me out. Could have done more weight on the dead lifts and push press... Your face was priceless when I went to the oly bar Tim!
my traps feel like they exploded...
ReplyDeleteOLY BAR for Paula!!! im so HAPPY!