Like it? Share it!Share on FacebookTweet about this on TwitterShare on LinkedInEmail this to someoneShare on Reddit

So I’ve decided to start posting my workouts again on a daily basis.  I’m doing this for 2 reasons: because people always ask me what I’m doing, and because it forces me to publicly maintain the discipline to reach my goals.  With that being said my workouts for the next few months are based on a combination of 5-3-1 methodology mixed with a bit of more traditional crossfit/Olympic lift explosive training finished off with a moderate amount of cardio to keep my athleticism.  My personal goals are tied to increasing strength on core lifts while maximizing my overall athletic/explosive abilities.  If you want to follow my workouts please remember the following things:

  1. I’m training based on my body:  You may not get the same results depending on whether you’re a quick twitch or slow twitch athlete.  However, the foundation of this training methodology should work for both groups just with a little scaling.  I am a slow twitch dominant athlete.
  2. FORM comes first:  None of these lifts I’m performing nor the progressions I’m making can be done without proper form.  It’s not embarrassing to ask for technique qeues, it’s embarrassing to do lifts wrong (and unsafe).
  3. Scale your weights:  You might be stronger than me, you might be weaker.  It doesn’t matter.  Use the weights that work for you.
  4. STRETCH AND FOAM ROLLL:  This is honestly possibly the most important part.  Stretching and foam rolling are essential to increasing flexibility, mobility, and overall muscular health.  I take 20minutes every day (even on off days) to stretch and foam roll.  Dynamic (not static) stretching of your entire body before any workout will help prepare you for big complex movements and any athletic endeavors.
  5. Manage your diet:  I’m not going to go into a full nutritional breakdown but just remember you NEED to eat to fuel your body.  A program like this requires a high caloric and protein heavy intake, especially on your leg and conditioning days.

Day 1: Hip Dominant Leg Day

Primary Lift: Dead Lifts:

Today I’m building towards testing my max by doing doubles after warming up, and taking about 2min rest between sets

  • Bar x 10
  • 135lbs x 10
  • 185 x 5
  • 225 x 5
  • 275 x 2
  • 315 x 2
  • 335 x 2
  • 365 x 2
  • 385 x 1
  • 395 x 1 (Max)
  • 315 x 5
  • 275 x 10 (burnout)

Supplemental Olympic Lift: Power Snatch

Because I just went heavy on DL’s, I’m just doing this light for explosion and form and only taking about 1 min between sets (see video for beginning power snatch form)

  • 115lbs x 5
  • 115lbs x 5
  • 125lbs x 5
  • 125lbs x 5

Volume Work:

Group 1:

Pause Squats (heels to butt) + Kettle Bell high swing (1 min rest between grouped sets and 3 min rest after entire group)

  • 135lbs x 5 + 24kg x 10
  • 145lbs x 5 + 24kg x 10
  • 165lbs x 5 + 24kg x 10
  • 185lbs x 5 + 24kg x 10

Group 2:

Hip Thrusts + Dumbell Split Squat (1 min rest between grouped sets and 3 min rest after entire group)

  • 225 lbs x 10 + 60 lb dumbells x 5 (to each leg)
  • 225 lbs x 10 + 60 lb dumbells x 5 (to each leg)
  • 225 lbs x 10 + 60 lb dumbells x 5 (to each leg)

Group 3:

30 yard sled pulls + leg extension (1 min rest between grouped sets and 3 min rest after entire group)

  • 135 lb sled x 30 yards + Leg Extension 125 lbs x 10
  • 135 lb sled x 30 yards + Leg Extension 125 lbs x 10
  • 135 lb sled x 30 yards + Leg Extension 125 lbs x 10

Conditioning:

10 min speed ladder drills

5 rounds 1 min jump rope

3 mile easy run (22 min)

 

Leave a Reply