Workout #1:
Squat Warmup
15 Overhead Squats (PVC)
15 Front Squats (PVC)
15 Air Squats
15 Overhead Squats (PVC)
*focus is stretching and form. one of my buddies has been working out with me but lacks the flexibility in his hips, ankles, and wrists to do overhead squats and front squats with proper form. this was designed to help that and warm up all necessary muscles.
Core Warmup 3x (45#, 95#, 95#)
Set 1: 4x
5 Deadlift (135#, 185#, 225#, 225#)
5 Hang Clean (75#, 95#, 135#, 135#)
5 Power Clean (75#, 95#, 135#, 135#)
5 Squat Clean (75#, 95#, 135#, 135#)
*focus here is on technique. this is the rough workout, but you should have at least one person spotting/correcting you as you progress. we also did a few drills (specific to the clean) that aren't listed here in between the "official" sets
Set 2:
20 Sumo DL @ 225#
30 RDL @ 165#
Set 3: 5x
30 sec Glute-Ham Hold (arms out like superman)
30 sec KB Rack @ 53# (ea)
Workout #2:
4 mi Run
3 x 200m Build Sprints
Workout #3:
3 mi Run (85-90%)
Squat Warmup
15 Overhead Squats (PVC)
15 Front Squats (PVC)
15 Air Squats
15 Overhead Squats (PVC)
*focus is stretching and form. one of my buddies has been working out with me but lacks the flexibility in his hips, ankles, and wrists to do overhead squats and front squats with proper form. this was designed to help that and warm up all necessary muscles.
Core Warmup 3x (45#, 95#, 95#)
Set 1: 4x
5 Deadlift (135#, 185#, 225#, 225#)
5 Hang Clean (75#, 95#, 135#, 135#)
5 Power Clean (75#, 95#, 135#, 135#)
5 Squat Clean (75#, 95#, 135#, 135#)
*focus here is on technique. this is the rough workout, but you should have at least one person spotting/correcting you as you progress. we also did a few drills (specific to the clean) that aren't listed here in between the "official" sets
Set 2:
20 Sumo DL @ 225#
30 RDL @ 165#
Set 3: 5x
30 sec Glute-Ham Hold (arms out like superman)
30 sec KB Rack @ 53# (ea)
Workout #2:
4 mi Run
3 x 200m Build Sprints
Workout #3:
3 mi Run (85-90%)
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