Trying to get my two main “heavy” lifts back to a respectable place. My top bench is 365 and my top squat is 395. Stuck at 320 on both of them right now.
Bench 135 x1 0; 225 x 8; 275 x 4; 315 x 1; 320 x 1
Squat same as above.
I also need to get my Pull Ups back up. Used to be 10. Stuck at 3. It would help if I could lose the 35 pounds I put on since I was doing 10 reps.
Sucks getting old.
10 Sets (took 28 minutes)
2 Burpee / Jumping High Bar Pull Up
2 Burpee / 2 24″ Box Jump
2 Burpee / Kettlebell Swing 45lb
2 Burpee
1 minute rest in between rounds.
Heavy Bench
Moderate Power Cleans
We’ll see.
10 Hang Snatch (½ squat)
25 single strike jump rope
20 min as many cycles as possible
8 cycles – 1min 16sec left.
Burpee into 30″ Box Jump
As many as possible in 20 minutes.
I did 66. Although you would say, “that’s easy at 3 per minute”, after the first set of 10 straight it was gasp city.
20 Munutes
As Many Cycles as Possible
5 Dips
3 Rev Grip Pullups
50 Single Strike Jump Rope
Finished 9 cycles.
10 150lb Pull down followed by
10 Push ups followed by
10 Body weight Squats
20 minutes – as many cycles as possible
I got through 11 cycles.
easy…….. NOT.
95 pound barbell
1 rep
Dead lift into
Gang clean into
Shoulder press into
Back squat into
Shoulder press into
Return bar to floor
20 Minutes as many as possible
I did 46. Not bad.
Holding 20 pound Dumbbells
To push-up position
1 push-up
Lean on right arm / left 1 arm row
Lean on left arm / right 1 arm row
Return to a squat and stand
Double arm shoulder press
5 Sets of 5
Box Jump
5 sets of 10
30 lb Kettlebell Swing x 15
Push-ups x 10
Burpee x 5
Triple Sets
As Many As Possible in 18 minutes.
I made it through 6 complete rotations with 20 seconds left over.
