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So I’m back, shoulder isn’t 100% but 3 weeks of rest and recovery has it at least functional again.  With that being said, it’s been a DRAG not being able to workout.  I’m chomping at the bit to get back in the gym, and if you’ve rested along with me, then I bet you are primed and ready too.292635_384339754941222_156147724427094_1053319_386363634_n

The next 6 weeks are going to be dedicated to high-intensity training aimed at developing a little bit of strength but mainly sharp body fat decline and endurance improvement.  We’ll be doing 1 big complex movement everyday and then supplemental specific muscle group work.  However, we’ll always have a high-intensity period mixed in.  Twice a week we’ll do long distance cardio and twice a week we’ll do sprints.  I’ll post my diet later today, but here is Day 1’s workout.  Let’s get it.

Warmup:

  • Foam roll
  • dynamic stretching
  • 1 mile run (7 minutes)

WOD: 4 x through for Time

  • 5 power clean press x 115 lbs
  • 10 pull up
  • 25 pushups
  • 5 power clean press x 115 lbs
  • 10 pull up
  • 25 pushups
  • 1/2 mile run (as fast as possible)

My time was 29 minutes.

Lift 1:  Barbell Flat Bench

  • 135 lbs x 10
  • 155 lbs x 10
  • 185 lbs x 5
  • 185 lbs x 5
  • 185 lbs x 5

Lift 2:  Single Arm Dumbbell Row

  • 70 lbs x 8
  • 75 lbs x 8
  • 80 lbs x 8
  • 85 lbs x 8

Lift 3: Dumbbell Incline Bench

  • 70 lbs x 8
  • 75 lbs x 8
  • 80 lbs x 8
  • 85 lbs x 8

Lift 4:  Seated Row

  • 140 lbs x 10
  • 150 lbs x 10
  • 160 lbs x 10
  • 170 lbs x 10 –> 150 lbs x 10 –> 130 lbs x 10 –> 110 lbs x 10

 

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