This Week in Lifting

Until I determine what's next on my lifting horizon, the plan is to have 3 main lifting days per week and work on weaknesses.

Day 1:

Warm up w/ Kettlebell Swings

Good-mornings

135 x 5

225 x 5

315 x 5

365 x 5, 5, 5

Did some Close-handled Pulldowns between sets of Good-mornings, about 50 reps total.

Pendlay Rows

135 x 3

205 x 3

255 x 3 w/ 10 second holds at top of movement.

Ab Wheel - 3 sets
Planned on doing Seated Arm over Arm Rope Pulls with a 2" rope but ran out of time.

Day 2:

Warm up w/ Kettlebell Halos, Snatches, and Clean & Presses

Incline Dumbbell Press (3 minute rest between sets)

50s x 10

75s x 6

100s x 18 (***Repetition PR!), 10, 8

Power Clean & Jerk

135 x 3

185 x 3

225 x 3, 2, 1

Kettlebell Snatch

50 x 50

Day 3:

Warm up w/ Goblet Squats

Dynamic Effort Box Squats (to a parallel box, for speed!, 1 minute rest between sets)

135 + bands x 5

225 + bands x 3

275 + bands x 2, 2, 2, 2, 2, 2, 2

295 + bands x 2

315 + bands x 2

325 + bands x 1 (all reps were very quick!)

Did some Side Bends between sets of squats, about 50 reps total.

Front Squats

250 x 8, 8

Reverse Hyper-extensions

240 x 6, 6, 6

Light Sled Drags 

Forward 115 x 200', 200', 200'

Backwards 115 x 200', 200', 200'

A very posterior unfriendly week! My lower back and hammies are on fire!