August 17, 2010

Weighted vest.

0-60 Warm-up
Push up burpees with a pull up, 2, 4, 6, 8, 10
Thrusters, 95#, 10, 8, 6, 4, 2
Stair Climbing-farmers walk, 45#, 25#, 3 rounds

3 rounds
Swiss ball dumbbell bench press alternating, 30#, 30
Clock-face lunges, 3 rounds, 2 with dumbbells
bent over rows, 30
side bends, 30

2rounds
Farmers walk 75ft, 75lbs
4 way neck machine, 150#4x4
hanging knee raises, 15
standing cable crunches, 160#, 20
cable push pull, 50#, 10 each side
Good-mornings, 95#, 15
Farmers walk 75ft, 75lbs

Ok, I've done this work out several times now trying to message the kinks.

Goals -- work the heavy dumbbells up to 75# on the stair-climbs, and increase the cycles to 4. Increase the dumbbells in the second circuit to 45# keep the reps at 30. Increase the dumbbells to 105# on the Farmers walk.

I like changing between, hang squat cleans, thrusters, and sumo dead-lift with upright row, in the warm up. The lunges don't really work for me, in the second cycle, so, I'm going to swap between split squats and box ups instead. Work back up to 3 rounds on the last cycle.

I think I'll do this on alternating weeks. On the odd weeks I'll replace the second cycle with a simple couplet, Squats/ham raises, and go heavy, 5x5 for one example, dead-lift/push press/cable crunches, for another example. This way I'm working muscular endurance and maintaining the strength gains I've made. It is a thought, we'll see how it plays out in the real world.