cesimpson

This morning was lonely. A few people said they were coming. I was the only one who did.

Workout

Warm Up

Various KB Movements for several minutes

Didn’t really keep track of the details.

10x Sprints

100m sprint @ < 15sec. pace @ 2:00 intervals

Circuit

Air Squats: 80-40-20-40-80

Swings @ 24kg KB: 40-20-10-20-40

Push Ups: 20-10-5-10-20

First Round Looks Like: 80 squats + 40 swings + 20 push ups

Second Round Looks Like: 40 squats + 20 swings + 10 push ups

Etc.

Carries

100m Rack Carry @ 16kg KB + 24kg KB

100m Rack Carry (switch hands)

100m Overhead Carry @ 16kg KB + 24kg KB

100m Overhead Carry (switch hands)

Monday’s Workout

I’m taking 1RMs in the four big lifts: Squat, Bench Press, Overhead Press, Deadlift. Next week I will begin a slightly modified 5/3/1 Program. My very good friend, J.B. seems to be having much success. I thought I’d give it a try.

How am I going to modify it? For starters, I’m keeping my Wednesday mornings outdoors. That means, at least while it is nice, I’ll be doing two weightlifting days per week. I’m going to do Presses on Mondays and Squats&Deadlifts on Fridays, alternating weeks. First Monday = Bench Press, first Friday = Squats, second Monday = Overhead Press, second Friday = Deadlifts, etc.

Secondly, I’m going to warm up each day with a steady progression of Cleans & Presses on Mondays and Power Snatches & Overhead Squats on Fridays. For my assistance work, I’m sticking with the basics: lots of weighted dips, chin ups, barbell rows and kettlebell work.

Bench Press 1RM

Several sets up to 225#

1x @ 235#

1x @ 245#

0x @ 255#

2x Kettlebell Circuit @ 24kg KB

20x Swings

15x (ea. arm) Clean & Jerk

10x (ea. arm) Snatch

5x (ea. arm) TGU

More KBs for Fun

AMAP Left Arm Presses @ 24kg KB

AMAP Left Arm Presses @ 16kg KB

AMAP Right Arm Presses @ 24kg KB

AMAP Right Arm Presses @ 16kg KB

No rest between sets

Results

15x

13x

18x

14x

Erg

1500m @ 1:55/500m pace