Workout #1:
Warmup: 2x
OHS @ 45#
Good Morning @ 45#
SLDL @ 45#
5 Ostrich (ea)
5 HSPU
Set 1: 6-5-4-3-2
Front Squat @ (135#-155#-175#-195#-215#)
5 Thruster @ 215#
Set 2: 10-9-8
SDHP @ 115#
Push Press @ 115#
AKB Swing @ 70#
Set 3: 5-5-5
Strict Press @ 95#
Push Press @ 95#
Thruster @ 95#
Set 4: 3-3-2-1
Push Press + 15s hold (155#-155#-135#-135#)
Workout #2:
Warmup: 21-15-9
18" Box Jump
Unsupported Situp
Lunge
5k Run
50-40-30-20
Strict Pushup
20-15-10-5-5
Dip
--
I'm fortunate because I have a workout partner for the second workouts now. Before I was just kinda doing cardio/recovery on my own or leading people on a run... now I have a coworker who does the cardio with me but then also adds some muscular endurance stuff before and after. I have to work on my pushups anyway, so it doesn't bother me... I just limit how much of a chest focus I have in the morning lifts. Because I signed up for another 70.3 race in September, my lift schedule will be M-W-F, with Mondays focusing on legs and shoulders, Wednesdays focusing on hips and lower back, and Friday being whatever I feel like hitting that day.
Also, starting to really enjoy thrusters. I have an idea for a nasty set that I'd do Friday, but I'll be out in the field the night prior so it might have to wait until next week.
Warmup: 2x
OHS @ 45#
Good Morning @ 45#
SLDL @ 45#
5 Ostrich (ea)
5 HSPU
Set 1: 6-5-4-3-2
Front Squat @ (135#-155#-175#-195#-215#)
5 Thruster @ 215#
Set 2: 10-9-8
SDHP @ 115#
Push Press @ 115#
AKB Swing @ 70#
Set 3: 5-5-5
Strict Press @ 95#
Push Press @ 95#
Thruster @ 95#
Set 4: 3-3-2-1
Push Press + 15s hold (155#-155#-135#-135#)
Workout #2:
Warmup: 21-15-9
18" Box Jump
Unsupported Situp
Lunge
5k Run
50-40-30-20
Strict Pushup
20-15-10-5-5
Dip
--
I'm fortunate because I have a workout partner for the second workouts now. Before I was just kinda doing cardio/recovery on my own or leading people on a run... now I have a coworker who does the cardio with me but then also adds some muscular endurance stuff before and after. I have to work on my pushups anyway, so it doesn't bother me... I just limit how much of a chest focus I have in the morning lifts. Because I signed up for another 70.3 race in September, my lift schedule will be M-W-F, with Mondays focusing on legs and shoulders, Wednesdays focusing on hips and lower back, and Friday being whatever I feel like hitting that day.
Also, starting to really enjoy thrusters. I have an idea for a nasty set that I'd do Friday, but I'll be out in the field the night prior so it might have to wait until next week.
