gimme more monday

A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work.

Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ 60s. (Yep, 20 burpees).

SSB Squat and Deadlift Supersets (also, shoulder rehab in there) on 3 minute intervals for warm-up sets and 6 minute intervals for work sets:

SSB Squat: 5 x 70 / 3 x 130 / 1 x 150 / 5 x 5 x 160

Deadlift: 5 x 135 / 3 x 185 / 1 x 195 / 5 x 5 x 205. Video to be posted later.

Shoulder Rehab: Bent Over Reverse Flye: 3 x 10 x 10 lbs DBs / Shoulder Press: 3 x 7 x 25 lbs KBs.

Bent Over Row: 4 x 10 x 80/85/90/92.5.

Clean and Press: 10 x 1 x 39 kg @ 30 sec intervals. Going to increase interval length soon.

Conditioning: 10 x 40 meter Farmer’s Carry w/ 50 lbs DBs (+100 lbs) @ 60s intervals. Great workout this.

That is all! Check back for the video in a day or two.


Let me know what you think...