30APR: Strength day 3

It feels good to be back in the saddle, and injury free. No cold. No fever. Diet is MUCH better. Now if I can just get my sleep schedule on track, I'll be doing everything 80% right.

80% right. That's kind of sad, but when you are truly honest with yourself, you will see how much you handle as well as you should, and how much you handle half-ass at best. Right now I'm giving about a "B" level effort, when looking at the sum total of my fitness lifestyle. Sleep and diet are the real gaps for me.

But on to Saturday's workout:


  1. Turkish get-up: 45 x 5, 5 each side

  2. Mobility work:
    a. Sprawl - 3-position leg stretch 10, 10
    b. Inchworm - drop splits: 3 each side
    c. Dumbbell corskcrew - dumbbell swing: 30 x 10+10 each side

  3. Strength complex:
    a. Bent row: 125 x 3, 3, 3, 3, 3
    b. Hang snatch: 125 x 3, 3, 3, 3, 3
    c. Push press: 125 x 3, 3, 3, 3, 3
    d. Squat: 125 x 5, 5, 5, 5, 5
    e. Deadlift: 125 x 5, 5, 5, 5, 5

  4. Same old thing:
    a. Pushups x 14, 14, 14
    b. Decline twisting situps x 14, 14, 14
    c. Hammer curls: 25s x 14, 14, 14

  5. Dips: BW x 5, 5, 5, 5, 5

  6. Incline dumbbell bench press: 55 x 10, 10, 10, 10

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