Week of 11 February 2019
Monday:
A.M.
Warmup:
KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3
Lifts:
Press: 110x5x2/110x11x1
Squast: 225x5x2/225x10x1
Interval:
7 Minutes of Heavy Bag work Boxing Focused.
Throughout the Day:
Pullups x 24
Pushups: x 64
Knee Tucks x 16
Squat x 11
Tuesday:
A.M.
Warmup:
KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3
Lifts:
Power Snatch: 75x1x1/80x1x1/85x1x1/90x1x1/95x1x1
Snatch Grip Deadlift: 285x14x1
Throughout the Day:
Pullups x 42
Pushups x 48
Knee Tucks x 48
Squat x 33
Wednesday:
P.M.
Swim Ladder: (25m/50m/75m/100m)
1 x 25m length
Throughout the Day:
Pullups x 22
Pushups x 48
Thursday:
A.M.
Warmup:
KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3
Lifts:
Bench: 170x5x2/170x11x1
Squat: 230x5x2/230x8x1
Interval:
3 Minutes of Trap Bar Loaded Carries over a 25m Course. 1 x trip @ 135 lbs, 1 x trip @ 225 lbs, and a 1.5m partial @ 225 lbs
Throughout the Day:
Pullups x 20
Pushups x 32
Knee Tucks x 32
Squat x 22
Friday:
A.M.
Warmup:
KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3
Lift:
Power Clean @ 117.5, 5x3
Throughout the Day:
Pullups x 8
Pushups x 16
Knee Tucks x 16
Squat x 11
Saturday:
Noon: Mini-workout of pullups, As many sets of 2x as possible to the tune of
Deshi Basara from Dark Knight RisesP.M.
30 Minute Footmarch, 2.54 km covered, though my heart rate did hit 147 BPM, 2 beats above aerobic when I went up a hill too fast.
3 x clusters of KB Swings:
1 x Cluster: 10 x overspeed swings @ 24KG, 10 x R. Arm Swings @ 32KG, 10 x L. Arm Swings @ 32KG
Throughout the Day:
Pullups x 8
Pushups x 16
Knee Tucks x 16
Squat x 11
Sunday:
Rest