Warm-up: 10 min row @ easy pace

3x5 Wall Squats

3x10 Squat

3x5 Goblet Squat @ 16-24kg

Then:

6x Deadlift+

6x Bent Over Row+

6x Hang Clean+

6x Front Squat+

6x Push Press+

6x Back Squat+

6x Push-up

Three Sets @ 75-95-115#

Then:

Then: 5x3 DL @ 80% 1RM, Rest 3 minutes btwn sets

Then:

4x (1-4) Clean & Press ladder & Pull-up

Then:

15sec hard 45sec easy Airdyne 5 rounds

Then:

Cooldown

Workout: P/E

10 min Row @ easy pace

Then:

ASLR, Bretzel, Arm-bar

Then:

TGU for 10 min, switching every get-up per side @ 24kg

Then:

4x (1-4) Ladder - Double KB Complex/ BW @ 16kg

Double Snatches +

Double Press +

Double Front Sq +

Double Swings +

Pull up

Then:

Cooldown

* This short workout is what I needed today, this month will be my last posting on this blog perhaps, finishing up my big project building out my new facility. Also my website will be up and will be posting my workouts as well as my clients, it will be structure in a format so that one can follow a client's or my own monthly cycle. Precision Athlete is looking to open it's door first week of March. It will be a small yet "Objective" based facility, no mirrors no comfortable place to sit, no egos, just hard work.

Workout: Strength Ladder

10 min Airdyne/Row easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 16kg, 20kg, 24kg

3x10 Swings @ 24kg, 32kg

Then:

Double KB Press *(make sure you snatch before pressing)

1x (1-3) @ 28kg/ Antonio, 20kg/Steve

2x(1-3) @ 32kg/ Antonio, 24kg/Steve

1x(1,1,1) @ 36kg/ Antonio, 28kg/Steve

1x(1,1,1) @ 40kg/Antonio, 32kg/Steve

Then:

4x6 KB Front Squat 28kg/24kg+

4x6 Weighted Pull-ups @16

Then:

5x20 KBS @ 32kg/24kg

Then:

Cooldown

*Even though I'm not a morning person for strength workouts, I was happy with these lifts. I'm able to press double 40kg consistently now and Steve who wasn't feeling so great was also having solid results with pressing 2-32kg at a body weight of about 175-180#. Nice job buddy. I like finishing up with some good old fashion swings.

Feb 01, 2011

Workout: Active Recovery

50x TGU @ 25#

Then:

300sec FLR

Then:

30 min Airdyne @ easy pace