I work on the 5th floor of a five story building. Every morning I walk up the stairs - two-at-a-time - to my desk. For every meeting I take the stairs to and from the meeting room floor. Every night I walk down the stairs to the lobby to go home. I’ve never before been tempted to take the elevator…until this morning.
Workout
- Warm Up
- 6x Deadlift +
- 6x Bent-Over Row +
- 6x Hang Clean +
- 6x Front Squat +
- 6x Overhead Press +
- 6x Back Squat
- 3 rounds @ 65#, 95#, 115#
- Deadlifts
- Single-Leg, Snatch-Grip Deadlifts from ~3″ disadvantage
- 2×20 (10x ea. leg) @ 115#
- Step Ups
- …onto 14″ box with bar on shoulders
- 2×20 (10x ea. leg) @ 115#
- Lunges
- …with bar on shoulders
- 2×20 (10x ea. leg) @ 115#
Each set was done at a (roughly) 1:1 Work:Rest ratio. I worked while Marathoner rested, I rested while he worked. My legs were totally cooked.
When I got to work, the elevator looked mighty inviting…but I resisted temptation and climbed the four flights of steps to my desk.
Monday
- Warm Up
- 5x Snatch + 10x OHS @ 45#
- 5x Snatch + 10x OHS @ 95#
- 5x Snatch + 10x OHS @ 115#
- Clean & Push Press
- 10x @ 115#, 1x every 13 seconds
- 7x @ 135#, 1x every 13 seconds
- 2×5 @ 155#, 1x every 13 seconds
- Rack Pulls
- 3×4 @ 455# on 5th pin
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