cesimpson

Monday

Warm Up

5x @ Clean & Press 110#

4x Chin Ups @ BW

5x @ Clean & Press 115#

4x Chin Ups @ BW

5x @ Clean & Press 120#

4x Chin Ups @ BW

1x @ Clean & Press 125#

4x Chin Ups @ BW

1x @ Clean & Press 130#

4x Chin Ups @ BW

1x @ Clean & Press 135#

4x Chin Ups @ BW

1x @ Clean & Press 140#

4x Chin Ups @ BW

1x @ Clean & Press 145#

4x Chin Ups @ BW

1x @ Clean & Press 150#

4x Chin Ups @ BW

Military Press

5x Press @ 110#

3x Press @ 125#

7x Press @ 140#

5x Assistance Circuit

5x Chin Ups @ BW

10x Dips @ BW+30#

That’s a Theoretical 1RM of 173.

Upcoming Changes to the Plan

The 10x dips @ BW+30# are getting kinda easy. I’m not sure I’m ready for all 5 sets @ BW+35#, so I’m going to play with maybe the first three sets @ BW+35# then back down to BW+30# for the last two. Also, I’m kinda disappointed with the volume of the main lifts. I don’t think I’m getting enough time under heavy weight.

Starting with the third cycle, I’m going to do two things different. First, I’m going to do two main lifts each day - Bench and Squat on Mondays, Press and Pull on Fridays. Second, I’m going to use the main movement as part of my assistance work. I may keep Dips on Mondays instead of Bench Press, but will do several lighter sets of Squats, Presses and Deadlifts as part of my Assistance Circuits.

Another Wednesday

Warm Up Kettlebell Circuit @ 16kg KB

10x RTW (ea. dir.)

10x Figure-8 (front-to-back)

10x Figure-8 (back-to-front)

10x Figure-8 w/ Hold (ea. side)

10x Clean (ea. hand)

10x Windmill (ea. side)

4x Medley

Bearhug-carry Sandy 30m, turn around, come back

Sprint 30m, turn around, sprint back

KB Overhead Carry @ 2-16kg KB 30m, turn around, come back

Rotate. Everybody gets a turn. That’s one round.

12 minutes

4 minutes

• LCC&J @ 2-16kg KB
• 1 rep every 10 seconds
• Rest is taken w/ KBs in Rack Position

4 minutes

• Burpees
• 2 rep every 10 seconds
• Rest is taken standing

4 minutes

• Shoulder Sandy (from the ground)
• 1 rep every 10 seconds
• Rest is taken w/ Sandy on the ground

Watch is set to beep every 10 seconds. You don’t stop ’til it’s over. No rest.

Next time we’ll have to take rest holding Sandy.