Workout: 05 August 2024

Gym Workout

Warm up:

  1. 21 Empty barbell front squats
  2. 18 Empty barbell strict press / shoulder press
  3. 15 Pull-ups / Jumping pull-ups
  4. 12 Slow back extensions / supermans
  5. 9 Light weight deadlifts

Workout:

  1. Complete 3 sets of 5 deadlifts starting at ~65% of 1-rep max and increasing if able, superset with 3 sets of heavy weight strict press (5-8 reps) (start around 70% of 1-rep max and increase if able)
  2. Metabolic & strength conditioning:
    first:
    4 Rounds for quality, but try resting as little as possible:
    -6 Reps of Bench press at 80% of 1-rep max
    -8 Reps of Bent over barbell row
    -10 Slow and controlled pull-ups with a 3 second decent (alternative: same with a jumping pull-up)

    second: (after a couple minute rest)
    3 Rounds as fast as possible:
    -12 Toes to bar (alternative: hanging knee raises)
    -12 Power cleans at light weight, recommend no more than 135 pounds (pick a weight that you could go unbroken if you pushed yourself)

At Home Workout

  1. 3 Sets for quality: slow and controlled pull-ups (10-12 reps) 3 second decent delay (can perform jumping pull-ups, or banded pull-ups)
  2. 2 sets of the following as fast as possible:
    – 100 Double-unders (or 120 single jump rope rotations)
    – 50 Lunges
    – 30 Body weight rows / inverted rows
    – 20 Jumping lunges
    – 10 HSPUs(alternative: Pike-box hspu, use a bench or table if no box; or clapping push-ups)