Late January Workouts (1/21-25)

Workout 2013.01.21 Monday

Instagram Post
5/3/1 — 1.IV.D (Bench Deload)

Warm Up
500 meter row (1:48)
shoulder mobility, squat mobility

Bench Press
10 x 45
5 x 80 (~45%)
5 x 95 (~55%)
5 x 115 (~75%)

Assistance

Bent Over Barbell Row 5 x 12 x 65 lbs
Turkish Get Ups 5 x 6 (alternating arms) x 35 lbs
(Both exercises in five rounds alternating on three min intervals)

Conditioning
6 rounds: 40 meter suicides (10, 20, 30, 40) @ 90 second intervals

Workout 2013.01.23 Wednesday

Instagram Post

5/3/1 — 1.IV.D (Squat Deload)

Warm-Up
shoulder mobility
Jump Rope 4 x 75
Push Ups 4 x 5
lower body mobility

Squat:
10 x 45
5 x 100 (45%),
5 x 125 (55%),
5 x 145 (65%)

Assistance
pull-ups green and purple band 5 x 3
turkish get ups w/ 24 kg KB 5 x 2
goblet squats 5 x 10 x 24 kg KB
(15 min total, ie 15 x 60 sec rounds).

Conditioning
Prowler 8 x 40m x +50lbs @ 60 sec intervals

That’s all

Workout 2013.01.25 Friday

Instagram Post
5/3/1 2.I.A (Press)

Cycle 2, Phase I, Workout A.

Excited to begin the next 5/3/1 cycle. My working max on press is now 122.5.

WARM-UP
Mobility
500 meter row (1:55)
Mobility

PRESS
7 x 50 (~40%)
7 x 65 (~55%)
5 x 80 (65%)
5 x 92.5 (75%)
11 x 105 (85%)

(Compared to 1.II.A: same; darn)

ASSISTANCE (Boring But Big)

PRESS: 5 x 12 x 70 (~57.5%)
CHIN-UPS: 5 x MR x Green Band
(6, 4,4,4,4) (10 x 60 sec rounds)

No time for conditioning.


Let me know what you think...