I decided to try jumping rope this morning. I haven’t jumped rope in probably more than 15 years. The gym was, as usual, empty - so at least I didn’t look like a fool in front of anyone. It took about 10 tries before I could get more than 5 hops without tripping over the rope. Eventually I mostly got the hang of it.
- Warm Up
- Jumping Rope
- More Warm Up
- 5x Power Snatch + Overhead Squat @ 70#
- 10x Chin Ups @ BW
- 5x Power Snatch + Overhead Squat @ 95#
- 8x Chin Ups @ BW
- 3x Power Snatch + Overhead Squat @ 115#
- 6x Chin Ups @ BW
- Work Sets
- 5x Bench Press @ 150#
- 5x Squat @ 210#
- 5x Bench Press @ 175#
- 5x Squat @ 240#
- 12x Bench Press @ 200#
- 10x Squat @ 275#
- 5x Assistance Circuit
- 10x Bench Press @ 155#
- 10x Squat @ 205#
- 10x (ea. arm) 3-point row @ 55# dumbbells
- Pull Ups @ BW : 1 minute intervals
- 1x first minute
- 2x second minute
- 3x third minute
- …etc…
- 5x fifth minute
- …then down to 1x again.
That’s a Theoretical 1RM of 280# for the Bench Press and 367# for the Squat. Both are about where I would expect. All assistance work was too light. Next Friday will see 175# bench press, 225# squats and 65# dumbbell rows. Well see how that goes.
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