six sets of power snatches
five sets of dead lifts
five sets of negative chins
five sets of lower box squats
five sets of curl and press
five sets of leg press
I was on the road, so my only exercise this week was some walking and light pre-breakfast exercises in my hotel room.
six sets of power snatches
five sets of box squats
six sets of bench + drop sets
three sets of weighted steps
five sets of rows
three sets of kettle ball swings
five sets of snatch highs
three sets of partial chin ups (lower)
five sets of dead lifts
three sets of partial chin ups (higher)
five sets of box squats
five sets of curl and press
five sets of fat man pull ups
Morning: walk in the park
Afternoon: mowing the lawn at church
Yesterday: more mowing and walking
Today:
Chest presses, rest a minute, rows, rest a minute, box squat, rest a minute, repeat nine times changing angles and weights.
45 minutes of swimming.
six sets of power snatches
five sets of box squats
five sets of rope pull downs
ten sets of back squats
five sets of weighted pull up negatives
five sets of clean and press
five sets of box squats
nine sets of rows
eight sets of leg presses
Friday: walking
Saturday: mowing the lawn
Sunday: five super sets of dips, rows, and box squats, followed by five minutes on the stair master and a half hour of swimming
four ramp up sets for power snatch
five work sets for power snatch
five sets of chin up negatives
five sets of box squats
six lengths for loaded carries
four ramp up sets for clean and press
five work sets for clean and press
a set of dead lifts, rest, rows, rest…repeated 8 more time
three sets on the ab wheel
three sets of kettle ball swings
Friday: walking
Saturday: mowing
Sunday:
dips, 1 min rest, rows, 1 min rest, box squats, 1 min rest
Repeat four more times
40 minutes of swimming
power snatch: four ramp up sets and five work sets
Squats: four ramp up sets followed by five super sets of heavy squat, light squat, and jumping
three sets of cable flies (upwards)
three sets of pull downs
three sets of good mornings
Yesterday: walk in the park
Today:
six lengths of loaded carries (over head)
six lengths of loaded caries (farmer’s walk)
three sets of ab twists
40 minutes of swimming
Yesterday: walk in the park
Today:
30 minutes of alternating dead lifts and cable flies
40 minutes of swimming
Shoulder press ramp ups
five sets of shoulder complexes
five sets of fat man pull ups
ten sets of cable flies, low weight and changing the angles
nine sets of rows, heavy weights and changing the angles
I did some yoga breathing and martial arts before breakfast and went for a walk in the park after breakfast. Just to change things up, I walked the usual circle in the opposite direction.
Before breakfast: yoga
Before lunch:
ramp up sets for power snatch
five sets of power snatches
ten super sets of cable flies and box squats
three sets of good mornings
five super sets of rows and leg presses
before breakfast: tai chi
before lunch:
ramp up dead lifts
five working sets for dead lifts
three sets of chin ups
40+ minutes of swimming
Saturday: mow lawn
Sunday: jump rope
Monday: downward dog dives/touching toes/hiking
Tuesday: Martial arts and hiking
Wednesday: downward dog dives/side lunges/hiking