cesimpson

This includes three days/week inside, lifting heavy. The Wednesday mornings outside season is officially done.

Monday

Mobility Circuit

10x High Knee Walk

10x Butt Kick Walk

10x Overhead Lunge

10x Walking Spider-Man

10x Scapular Push Ups

10x Quadruped Rotation-Extension

10x Scapular Wall Slides

3x Circuit #1

6x Clap Push Ups

6x (3x ea. side) TGU @ 24kg KB

One More

6x Clap Push Ups

3x Circuit #2

4x Bench Press @ 225#

16x (8x ea. leg) Reverse Lunge from 4″ box @ 2-60# DBs

One More

4x Bench Press @ 225#

3x Circuit #3

16x (8x ea. arm) 3-pt Row @ 65# DB

8x Natural Glute Ham Raises

2x MYBH @ 24kg KB

16x (8x ea. arm) Snatch

16x (8x ea. arm) Row

16x (8x ea. arm) Squat

16x (8x ea. arm) Press

16x (8x ea. side) Reverse Lunge w/ Twist

16x (8x ea. arm) Swing

90 sec. Rest

The plan called for 5 rounds of the KB work there at the end. No way. I got two in just barely and could go no further. Tony’s plan calls for 6 rounds next Monday, 7 the week after, etc. I need to decide if I bring in the 16kg and go with that or if I need to try to get 3 rounds in with the 24kg.

Wednesday (This Morning)

Mobility Circuit

10x High Knee Walk

10x Butt Kick Walk

10x Overhead Lunge

10x Walking Spider-Man

10x Scapular Push Ups

10x Quadruped Rotation-Extension

10x Scapular Wall Slides

1RM Box Squat

5x @ 135#

3x @ 1855#

3x @ 225#

1x @ 275#

1x @ 315#

1x @ 335#

2x Circuit #1

5x Box Squat @ 275#

10x Knee Break Ankle Mobilizations

30 sec. ea. leg Table Hip External Rotation Stretch

3x Circuit #2

5x Pull Ups @ BW

16x (8x ea. leg) Bulgarian Split Squats @ 2-60# DBs

One More

5x Pull Ups @ BW

3x Circuit #3

20x (10x ea. arm) 3-pt Row @ 60# DB

10x (5x ea. side) Prone DB Glide @ 5# DB

3x Stretch/Mobility Circuit

16x (8x ea. arm) Side Lying External Rotation - arm abducted ~30°

60 sec. Lying Knee-to-Knee Stretch