Last Monday's Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3x15 KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3x15 Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2x5@ Last Wednesday's Workout Squats 330lbs 3x5 Military Press/Pullup Superset 95lbs/BW 3x15 Alternating Bench Press/ Alternating … [Read more...]
Strength Maintenance and Conditioning Phase- Days 13 and 14
Thursday's Workout Bench Press 205lbs 3x5 KB One Arm Swing/KB One Arm High Pull Superset 24kg 3x15 KB Clean/KB Snatch Superset 20kg 3x15 Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2x5@ Friday's Workout Deadlift 325lbs 3x5 Barbell Close Grip Bench Press 135lbs 3x15 Cable Close Grip Row 140lbs 3x15 Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3x5@ Squat … [Read more...]
Strength Maintenance and Conditioning- Day 11 and 12
Monday's Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3x15 KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3x15 Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2x5@ Yesterday's Workout Squats 330lbs 3x5 Military Press/Pullup Superset 95lbs/BW 3x15 Alternating Bench Press/ Alternating Bent Over Row … [Read more...]
Strength Maintenance and Conditioning- Day 8
Due to an emergency that required me to go to California, I was not able to follow the normal program for Day 8, 9, 10. It was suppose to be the same as Day 3, 4, 5. My workout buddies stuck to the normal program however. My workout was as follows: Workout Snatch 145lbs 3x3 Clean and Jerk 190lbs 3x3 Deadlift 300lbs 3x5 Barbell Close Grip Bench Press 135lbs 3x15 Seated Close Grip Cable Row … [Read more...]
Strength Maintenance and Conditioning- Day 5, 6, 7
Sunday's Workout Deadlift 325lbs 3x5 Barbell Close Grip Bench Press 135lbs 3x15 Cable Close Grip Row 140lbs 3x15 Alternating Shoulder Press/Alternating Lat Pulldown Superset 30lbs/50lbs 3x5@ Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2x10@ Yesterday's Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3x15 KB … [Read more...]
Strength Maintenance and Conditioning Phase- Day 4
Workout Bench Press 205lbs 3x3 KB One Arm Swing/KB One Arm High Pull Superset 24kg 3x15 KB Clean/KB Snatch Superset 16kg 3x15 Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2x5@ Click here to find out what No B.S. Fitness Solutions can do for you! … [Read more...]
Strength Maintenance and Conditioning Phase- Day 3
Although this phase is about strength maintenance and conditioning, some of our crew also wanted to work on maintaining their power as well, especially after some great performances in our last phase. So we decided to make this day optional but I have a feeling it's going to be part of the actual program. Workout Snatch 145lbsx3, 165lbsx3, 185lbsx3 Clean and Jerk 185lbsx3, 205lbsx3, 205lbsx2, … [Read more...]
Strength Maintenance and Conditioning Phase- Day 2
Workout Squats 330lbs 3x5 Military Press/Lat Pulldown Superset 95lbs/130lbs 3x15 Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3x15 JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets Click here to find out what No B.S. Fitness Solutions can do for you! … [Read more...]
Strength Maintenance and Conditioning Phase- Day 1
After a very successful mixed training phase in which me and my training partners saw significant improvements in our power, strength, conditioning, and power endurance, we have decided to ease back on the heavy training and focus on strength and power maintenance while continuing to develop our conditioning levels. Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull … [Read more...]
Non-Linear Mixed Training Phase- Day 20 (Strength)
Last Saturday's workout Workout Bench Press 225lbsx2x1, 245x1x3, 275x1 negative Deadlift 365lbsx2, 375lbsx2, 385lbsx1, 400lbsx1, 405lbsx1 T-Bar Row 225lbsx2, 235lbsx2, 245lbsx1, 255lbsx1x2 Click here to find out what No B.S. Fitness Solutions can do for you! … [Read more...]
