I have just started lifting weights again after doing 6 months of crossfit at the fire academy. I am taking it slow, I cannot afford to be in pain since I work 24 on 48 off.
warm-up with jump rope and heavy bag 2 min rounds
deadlift
5?×?145 [45,5]
5?×?180 [45,10,5,5,2.5]
3?×?215 [45,35,5]
5?×?265 [45,45,10,5,5]
3?×?300 [45,45,35,2.5]
1 ?×?335 [45,45,45,10
300 Sit-ups with
5 Pull-ups every minute, on the minute
Superset seated row and push-ups 3 sets of 20 reps
Academy stretch
bench press
5?×?100 [25,2.5]
5?×?125 [35,5]
3?×?150 [45,5,2.5]
5?×?190 [45,25,2.5]
3?×?215 [45,35,5]
1 ?×?240 [45,45,5,2.5]
Bodyweight WoD:
100 pull-ups for time. Every time you let go of the bar you must perform 10 sit-ups.
40# kettlebell front squat 3x10 superset with stair climb
toes to bar 3x10 superset dips 3x15
warm-up with jump rope and heavy bag 2 min rounds
squat
5?×?135 [45]
5?×?170 [45,10,5,2.5]
3?×?200 [45,25,5,2.5]
5?×?250 [45,45,10,2.5]
3?×?285 [45,45,25,5]
1 ?×?315 [45,45,45]
One round for time of:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving on to the next exercise.
Academy stretch
warm-up with jump rope and heavy bag 2x2 min rounds
military press
5?×?70 [10,2.5]
5?×?85 [10,5,5]
5?×?100 [25,2.5]
4 rounds of the following:
50 Squats (air squats)
25 Push-ups (hand-release push-ups)
25 Seated Rows (105#)
Academy stretch
Farmer’s walk with 100# DBs one stair lap around gym
warm-up with jump rope and heavy bag 2x2 min rounds
deadlift
5?×?145 [45,5]
5?×?180 [45,10,5,5,2.5]
5?×?215 [45,35,5]
BB Complex 5 sets 3 reps with 155#
Deadlift
Row
Hang Clean
Front Squat
Press
Back Squat
Academy stretch
warm-up with jump rope and heavy bag 2x2 min rounds
bench press
5?×?100 [25,2.5]
5?×?125 [35,5]
5?×?150 [45,5,2.5]
4 sets of stair lap farmer’s walks with 65# DBs supersetted with 20 reps of dips
Academy stretch
warm-up with jump rope and heavy bag 2 min rounds
squat
5?×?135 [45]
5?×?170 [45,10,5,2.5]
5?×?200 [45,25,5,2.5]
circuit: 3 sets of
Incline Bench 185x10
Pull-up BWx10
Farmer’s walk stair lap 50# DBs
with 3 min rests between sets
Academy stretch
military press
5?×?70 [10,2.5]
5?×?90 [10,5,5,2.5]
3?×?105 [25,5]
5?×?115 [35]
5?×?130 [35,5,2.5]
5 ?×?150 [45,5,2.5]
WoD:
10 Hang-clean w/135#
15 Toes-to-bar (TTB)
5 rounds for time (23:03)
Academy stretch
warm-up with jump rope and heavy bag 2x2 min rounds
deadlift
5?×?145 [45,5]
5?×?180 [45,10,5,5,2.5]
3?×?215 [45,35,5]
5?×?235 [45,45,5]
5?×?270 [45,45,10,5,5,2.5]
5 ?×?305 [45,45,35,5]
circuit: 4 sets 5 of
Incline Bench 185x5
Squat 185x10
Pull-up BWx15
in 20 min.
Academy stretch
warm-up with jump rope and heavy bag 2x2 min rounds
bench press
5?×?105 [25,5]
5?×?130 [35,5,2.5]
3?×?155 [45,10]
5?×?165 [45,10,5]
5?×?190 [45,25,2.5]
5 ?×?215 [45,35,5]
circuit: 3 sets of:
Farmer’s walk up and down stairs 100# DBs
planks: right, left, center 1 min each
Academy stretch
Last night at work
squat
5?×?135 [45]
5?×?170 [45,10,5,2.5]
3?×?205 [45,35]
5?×?220 [45,35,5,2.5]
5?×?255 [45,45,10,5]
5 ?×?290 [45,45,25,5,2.5]
This morniing
warm-up with jump rope and heavy bag 2x2 min rounds
military press
5?×?70 [10,2.5]
5?×?90 [10,5,5,2.5]
3?×?105 [25,5]
3?×?120 [35,2.5]
3?×?140 [45,2.5]
3 ?×?155 [45,10]
circuit: 3 sets plus 5 of:
5 HSPU (hand stand push-ups
10 Pull-ups
15 Toes to bar
20 Push-ups
25 Squats
AMRAP 15min
Academy stretch
hang clean
5?×?85 [10,5,5]
5?×?105 [25,5]
3?×?125 [35,5]
3?×?145 [45,5]
3?×?165 [45,10,5]
3 ?×?185 [45,25]
WoD:
AMRAP 15 minutes of the following:
5 Burpees
10 Double unders
5 HSPU (hand stand push ups)
Post total rounds completed to comments. (6 plus 10)
Cashout:
50 Sit-ups
Academy stretch
deadlift
135x2
225x2
315x2
405x2
495x2
New Workout Template:
Press 5/3/1 (190) with 10 Chins after every press
DB Press 3x10 superset with
BB Curls 3x10
Power Clean 5/3/1 (225)
Deadlift 5/3/1 (495)
Back Raises 3x10
Bench 5/3/1 (280) with 10 Chins after every bench
DB Incline Bench 3x10 superset with
BB Rows 3x10
Squat 5/3/1 (380)
Walking Lunges 3x15
Toes to Bar 3x20
Conditioning: go to academy once per week.
bench press with x10 chins and 1 min. jump rope
5x105 [25,5]
5x130 [35,5,2.5]
3x155 [45,10]
3x180 [45,10,5,5,2.5]
3x205 [45,35]
6x230 [45,45,2.5]
Incline DB: 70,80,90 superset with
BB Row: 135, 185, 155
Academy stretch
squat
5x140 [45,2.5]
5x175 [45,10,5,5]
3x210 [45,35,2.5]
3x240 [45,45,5,2.5]
3x275 [45,45,25]
10x315 [45,45,35,5,2.5]
Lunges: 50# DBs
Toes to Bar 3x20
Academy Stretch
Press with x10 chins
5x70
5x90
3x105
5x130
3x150
8x165
DB Press: 60,70,70 superset with
BB Curl: 100, 115, 110
Academy Stretch
Yesterday
Clean
5x85 [10,5,5]
5x105 [25,5]
3x125 [35,5]
5x155 [45,10]
3x175 [45,10,5,5]
2x195 [45,25,5]
Deadlift
5x180 [45,10,5,5,2.5]
5x225 [45,45]
3x270 [45,45,10,5,5,2.5]
5x335 [45,45,45,10]
3x380 [45,45,45,25,5,2.5]
2x425 [45,45,45,45,10]
Clean and push press 225 to rack
Back Raises: 45# plate
Academy Stretch
Today
Bench w/ x10 chins
5x105 [25,5]
5x130 [35,5,2.5]
3x155 [45,10]
5x190 [45,25,2.5]
3x215 [45,35,5]
5x240 [45,45,5,2.5]
DB Bench: 90, 95, 100 superset with
BB Row: 155, 165, 165
Academy Stretch
Squat
5x140 [45,2.5]
5x175 [45,10,5,5]
3x210 [45,35,2.5]
5x260 [45,45,10,5,2.5]
3x295 [45,45,35]
10x325 [45,45,45,5]
Lunges: 60# DBs superset with
Toes to Bar 3x20
Academy Stretch