Block 2, week 1

Man, it's barely Wednesday and I feel great.  Soreness everywhere, but feeling strong, mobile, and motivated.  Here's a snapshot of the training week


  • Monday AM:
    side planks, wood choppers
    chinups / pushups
    Cleans: 5,3,2,1,1,1,1,1
    bench press / 1-arm row: 4x6 / 4x12
    bench press: 1 rest pause set
    face pulls: 3-50 method
    incline dumbbell press: 3-50 method
  • Monday PM: 2 mile jog
  • Tuesday AM:
    side planks, hollow body rock
    chinups / wall ball
    Overhead press / pullup: 4x6 / 4 x max
    Overhead press: 1 rest pause set
    Dips / barbell curl: 5x5 / 5x5
    Dumbbell skull crusher / hammer curl: 5x10 / 5x10

  • Tuesday PM: 1 mile for time
  • Wednesday AM:
    side planks, pike
    trap bar deadlift: 4x6
    squat: 4x15
    Leg extension / leg curl: 4x12 / 4x12
    Leg press calves: 4x20
  • Wednesday PM: 4x100, 1 mile walk
  • Thursday AM:
    side planks, wood choppers
    chinups / pushups
    Cleans: 5,3,2,1,1,1,1,1
    Chest triset:
        Incline db press- flat db press- db fly: 4 x 12-12-12
    Back tri-set:
        Snatch grip high pull- bent row- wide grip pulldown 4 x 5-10-15
  • Thursday PM: 2 mile jog
  • Friday AM:
    side planks, swissball step-off
    chinups / wall ball
    Shoulder tri-set
        behind neck press- lateral raise- plate raise: 4 x 10-10-20
    Dips / Barbell curl: 5x6 / 5x6
    Bicep tri-set
        concentration curl- supinating curl- ez-bar reverse curl 2 x 10-10-10
    Tricep tri-set
        kickback- cross-body extension- ez-bar skull crusher 2 x 10-10-10

  • Saturday AM: 4 mile trail run


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