Strength:
Press (2x5, 1x5+)
Weighted Pull-Ups (2x6-8)
Power Clean/Deadlift (5x3/1x5)
Post results to comments.
I started 5/3/1. Here is what I did. Warmup – jump rope (singles)
Press: 61# x5, 70# x5, 80# x10
Bench: 65# x10, 78# x10, 91# x10
Chin-ups: 3 reps between Press warmup and work sets. In total I did 9 sets of 3.
Dips (parallel bar): 5×5
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and i would like to do sled workout soon.
http://www.elitefts.com/documents/endless_sled_dragging.htm
Wednesday:
Warmup: jump rope (singles)
DL: 140# x5, 160# x5, 180# x6
Front Squat: 77# x10, 93# x10, 108# x10
Lunges (with 15# dumbbells); 3 sets of 10 steps Hanging leg raises: 3 sets of 10
Press: 125 4, 4, 4 DL: 295 1X5 Pull-Up: (3, 2, 1) X 7
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I started 5/3/1. Here is what I did.
Warmup – jump rope (singles)
Press: 61# x5, 70# x5, 80# x10
Bench: 65# x10, 78# x10, 91# x10
Chin-ups: 3 reps between Press warmup and work sets.
In total I did 9 sets of 3.
Dips (parallel bar): 5×5
and i would like to do sled workout soon.
http://www.elitefts.com/documents/endless_sled_dragging.htm
Wednesday:
Warmup: jump rope (singles)
DL: 140# x5, 160# x5, 180# x6
Front Squat: 77# x10, 93# x10, 108# x10
Lunges (with 15# dumbbells); 3 sets of 10 steps
Hanging leg raises: 3 sets of 10
Press: 125 4, 4, 4
DL: 295 1X5
Pull-Up: (3, 2, 1) X 7