Mid-January Workouts (1/14-18)

Workout 2013.01.14 Monday

5/3/1 — 1.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 6
pull-ups green and purple band 3 x 3
turkish get ups w/ 24 kg KB 3 x 2
lower body mobility

Squat:
5 x 100 (45%),
5 x 135 (60%),
5 x 170 (~75%)
3 x 195 (~85%)
7 x 215 (~95%)

Boring But Big
Squat 5 x 10 x 125 (55%)

Workout 2013.01.16 Wednesday

5/3/1 1.IV.A (Press Deload)

Warm Up
Easy pace 500 meter row (2:06)
Mobility

Press
5 x 52.5 (45%)
5 x 65 (55%)
5 x 77.5 (65%)

BBB
Bird Dogs 5 x 10 x each side
Plank 5 x 20 seconds
Chin Ups (5 x 3, green and purple band assisted)

Conditioning

6 x sprint 100 meters
5 push ups
@ 1:30 intervals

Workout 2013.01.18 Friday

5/3/1, 1.IV.B (Deadlift Deload)

Warm Up: shoulder mobility,
5 x 5 push-ups,
5 x 5 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 160 (55%)
5 x 185 (65%)

Boring But Big
KB Swing 5 x 10 x 28 kg @ 2 min intervals

More Work
Jump Rope 5 x 250 single unders
@ 3 min sec intervals

Weigh-In: 214.5


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