Open Gym!
make up a workout or work on one of your weaker exercises.
11-03-2011 Thursday
Warm up: inch worms, K.B. windmills: 3x8reps each arm (light)
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
11-02-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
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