Monday 4.10.17 (Push–Intermediate)—I’m still trying to figure out how to refer to this workout…
Well for the second week in a row I have at least one kid at home with a fever. Last night it was both kids; today it’s my daughter. Poor girl is burning up. That means no YMCA Kid Zone for me so I’m stuck at home. I didn’t plan on doing today’s workout at home; I’d like to use some different things like dumbbells and a couple machines but shit happens.
Hang Clean 10x2 w/ 135lbs…working on the catch of an actual clean instead of power cleans
Front Squat
185x5, 195x4, 205x3, 215x2, 225x1
Incline Bench
165x5, 175x4, 185x3, 195x2, 205x1
Seated Shoulder Press
125x5, 135x4, 145x3, 155x2, 165x1
I’m not listening to Dr. Rusin and CT’s instructions on shoulder work… According to their recent joint authored article only 25% of you shoulder training should be actual pressing… I’ll have to work on that.
Today finishes up my six workouts for “week one” but I’m a bit behind due to missing Thursday and Friday last week. Luckily I’m doing a push/pull split so it doesn’t matter much. As mentioned in my initial post(s) I’m playing with CT’s wave loading. I think 5/4/3/2/1 is my favorite scheme and I might stick with this for awhile instead of doing 3/2/1 waves on days 1&2, 7/5/3 waves on days 3&4, and 5/4/3/2/1 on days 5&6. It’s not the best for strength or size (according to CT’s article) but I’m putting my money on the psychological aspect of training and going with what I enjoy.
Once my son takes another nap I’ll head back to the basement for some conditioning work.
Afternoon Cardio Session
15 Minutes EMOM
Power Clean x 2 (I use this term loosely here)
Front Squat x 2
Push Press x 2
Moved my stuff outside because I can’t do an overhead press while standing in my basement…plus it was a gorgeous 68 degrees.
After this I came back inside to find my daughter putting her shoes one. Poor thing wanted to come “do exercises” with me outside. Told her I was done and she looked pretty sad so we went to the basement and did some abs together.
45lb plate crunch 3 x 12
Hanging leg raise 2 x 8