Monday 6/9
Upper Body
Strict Military Press: 120x6, 125x6, 2x5 at 130
Pull-ups: 4x6 at BW+25, BWx10
DB Incline chest press: 4x8 at 75
DB Row: 4x8 at 90
Ring Dips: 3x12
Core Work
Tuesday 6/10
Lower Body
Clean high pull: 155x5, 2x5 at 165
Back Squat: 245x6, 265x6, 275x6, 285x6
SS: DB RDL: 3x8 w/pair of 75s; DB Forward/Backward Combo Lunge: 3x5 (each leg) w/pair of 55s
Conditioning
3 rounds
250m row
10 alternating DB snatches at 60
10 toes-to-bar
[quote]MikeFitz3 wrote:
10 alternating DB snatches at 60
[/quote]
You a fan of DB snatches over KB, or just seeking the extra weight since your gym only goes up to 45-pound KB?
I always liked the feel of 1-arm DB snatches; feels more controlled than a KB does - but I even had some fun doing 1-arm barbell snatches (which are surprisingly intuitive if you’re relatively good at regular power snatches). I could power snatch about 185 in college and could do a 1-arm snatch comfortably with a 95-pound barbell.
@ActivitiesGuy I like both DB and KB snatches, but often elect for the DB snatch because I can go heavier, as you mention. That’s damn impressive about the 1-arm barbell snatch–I am God awful at snatching with a barbell, so I rarely do it. The snatch is something that I really, really need to work on.
Wednesday 6/11
Conditioning
4 40-yard sprints (fastest time: 5.1–good God I am slow)
4 120-yard sprints
2 240-yard sprints
Also did 3 40-yard spider-man crawls and 2 40-yard bear crawls. These were new to me and surprisingly difficult.
Thursday 6/12
Upper Body
Bench Press: 195x6, 205x6, 210x6, 215x5
Pull-ups: 4x6 at BW+25, BWx10
DB 1-arm push press: 3x6 at 70
Barbell Row: 155x6, 2x6 at 165
Loaded Push-up: 3x20 at BW+45
Complexes
Bear Complex: 3x135
Clean Complex (deadlift, high pull, power clean, clean, front squat): 3x135
Friday 6/13
Lower Body
Deadlift: 295x6, 315x6, 335x5, 365x5 (PR)
Reverse lunge (bar on back): 185x12, 205x10, 2x10 at 215
Waiter’s Walk: 3x80 feet with 75#
Conditioning
3 rounds
25 double-unders
25 KB swings at 45
Monday 6/16
Strict Military Press: 125x5, 130x5, 2x4 at 135
Pull-ups: 4x6 at BW+30, BWx10
DB Incline chest press: 4x6 at 80
DB Row: 4x6 at 95
Core Circuit
Tuesday 6/17
Lower body
Clean high pull: 155x5, 165x5, 2x3 at 175
Back squat: 245x5, 265x5, 285x5, 305x5
Front rack reverse lunge: 185x10, 2x10 at 195
Farmer’s walk: 3x80 feet w/100s
Core circuit
Treadmill workout: warmup, 2 30 second runs at 13 mph, 2 at 13.5, 4 at 14, cool down
Rest was 1:1 except for a one minute break in between the second run at 13.5 and the first at 14.
Thursday 6/19
Upper Body
Plyo push-up: 2x10
Bench press: 220x5, 215x4, 185x11, 135x24
Pull-ups: 4x6 at BW+30, BWx10
DB “2-for-1” shoulder press: 3x5 at 45
Barbell row: 3x5 at 175
Feet elevated ring push-ups: 2x12, 1x10 at BW+45
Friday 6/20
Lower Body
Deadlift: 315x5, 345x5, 375x3, 385x2
SS: Double KB front squat: 3x8 at 90 total; Alternating KB overhead lunge: 3x16 (8 with right arm, 8 with left arm)
Conditioning
3 rounds
10 power snatches at 75
10 toes-to-bar
250m row
1 minute plank
Saturday 6/21
Upper body
Bench Press: 2x5 at 210, 225x2, 185x10
Pull-ups: 2x12, 1x11
DB 1-arm shoulder press: 3x8 at 50
SS: DB row: 3x15 at 75; Dips: 3x15
No excuses. Not my best day.
Sunday 6/22
Conditioning
2x400m run
4x200m run
Monday 6/23
Upper Body
Strict Military Press: 125x5, 135x5, 140x3, 145x3
Pull-ups: 3x5 at BW+30, 3x12 at BW
Incline Bench Press: 165x6, 3x5 at 175, 135x12
DB Row: 3x8 at 95
KB Swing: 3x15 at 60
Decline sit-ups: 2x25
Moved back into my parents’ house for the summer, so I joined a very old, very cool gym close to home. The place is prominent among Towson and Baltimore-area powerlifters, Olympic lifters, and bodybuilders, so it seems like a fitting place for me as I really begin to pursue competitive lifting.
Tuesday 6/25
Lower body
Clean: 3x135, 2x145, 2x155, 1x165
Back Squat: 245x5, 275x5, 300x3
KB Overhead lunge: 3x20 at 60 (10 with KB overhead w/right arm, then 10 with left arm)
Notes: The 165# clean is, sadly, a PR. The back squats didn’t feel right, for whatever reason, so I cut out my planned attempt of hitting a 3-rep max at either 320 or 325. Will do so next week.
Wednesday 6/25
Upper Body
Bench Press: 205x5, 210x5, 2x5 at 215, 185x10
Pull-ups: 4x6 at BW+30
DB “2-for-1” shoulder press: 3x5 at 45
2 DB bent over row: 4x10 w/pair of 70s
Conditioning
5 rounds
150 single-unders
30 yard carry w/100# rock
Thursday 6/26
A bunch of light, and mostly unilateral, dumbbell stuff, as well as some core work. Just wanted to do something active before work.
Saturday 6/28
Total Body
Back Squat: 225x5, 255x5, 275x5, 290x4
Bench Press: 205x5, 210x5, 215x5, 220x5, 225x4
Clean Complex (clean low pull, power clean, front squat, hang clean): 4x135
Pull-ups: 3x12
KB Swing: 3x10 at 70
Back squat still didn’t feel great; 290 wasn’t heavy, but something just felt off. Still plan on hitting a heavy 3 this coming week.
Sunday 6/29
On the track
200m-300-400-400-300-200
Rest:work was 2:1 throughout the workout
Good work, Fitz. You’ve mentioned competing in CF regionals as a goal…I am curious, have you looked into anything specific in that regard? Obviously you have a ton of “other stuff” on your plate right now, just curious.
(I admit that I know little about the process of entering the CF competitions; I have watched the CF Games on TV a few times, but don’t really follow it that closely)