Today’s workout

Another long week is done. Work was outrageously busy. My last workout was Monday, and I was ready to get back to it.

  • Foam roller- started off with a heating pad on the hamstrings, and some lite calisthenics. When I was nice and warm, I hit the hips and hamstrings with some stretching and foam rolling.
  • Warm up – 3 rounds of 10 reps of Hindu squats, Hindu push ups, and 5 reps of Kipping pull ups.
  • Kettlebell work- below is the base workout I will be using for the next 8 weeks. This workout will progress over the weeks with increases in the reps per hand, and as they add up, the number or sets will increase as well. When the 8 week squat routine finishes, the number of kettlebell sets and reps will be relatively high. Today’s KB work was very relaxing for a change. All movements were, and will be with the 24kg bell.
  1. 1h swings 3+3 x 3
  2. 2h swings 10 x 3
  3. 1h snatch 3+ 3 x 3
  4. clean 3+3 x 3
  5. press 3+3 X 2
  • Dead lifts off of boxes- I have wanted to experiment with this for a long time. Now planning my workouts again, I have included these in. Standing on my two hand made boxes, my pulls will all be thru a longer range of motion. Today’s work was for speed and form.
  • 5X3 AT 55% 1rm which was approximately 235 (current 1RM is 435)
  • 1x Dimmel dl’s 235×10
  • Bodyweight stamina work- pulled this suck fest out of the SealFit program. Continuously running clock, do one handstand push up, and one pull up on the minute. Add a rep each minute until you cannot do anymore and then halve the reps, and continue till 20minutes are up. The numbers and total are as follows:
  • 1/2/3/4/5/6/4/3/2/2/2/2/2/2/2/2/2/2/2/2=52 reps of hand stand push ups, and pull ups(strict, chest to bar)

v>Great workout, very relaxing, and a tough finisher. Tomorrow is 20 rep day for squats shooting for 215lbs with no hamstring issues.

Till next time, take care and good lifting.

Tim

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