Man this place is not as lively as it once was! Anyway, since I have been training for a Highland Game this coming weekend I thought I'd share what I have
been doing in the weight room. My workouts had varied some with explosive work doing "stone" squats ( a version of single leg squats), alot of
Olympic lifts and supplemental lifts and Complexes. Yesterday's workout took one hour exactly, including the time it took to change clothes. Short, heavy
and hard.
For a warm up I did 10 easy minutes on a recumbent exercise bike then 2 sets of a Dan John complex:
Row x 8
Clean x 8
Front Squat x 8
Press x 8
Back squat x 8
Good Mornings x 8
All of the above was done with a mere 95lbs loaded on the bar. The bar was picked up once and no set down until all exercises were completed. That made one set.
I then moved on to Power Cleans 5x 3, then 3x1 at 215lbs
Front Squats 5x3 ( 245)
Press 6x1 then 3x2 pushpress Worked up to 225lbs
Snatch Grip High pulls 5x5 175lbs
Finished with rotation with a 14lb med ball and half-turkish get ups with 50lbs.
Other days I mix in some more lower back work, primarily Romanian Deads and heavier Good Mornings, Soem OH squats ( I suck at these but have gone up 40lbs in the last month soo...I am doing something right) and lots of one arm DB sntaches.
Comments/questions welcome.
For a warm up I did 10 easy minutes on a recumbent exercise bike then 2 sets of a Dan John complex:
Row x 8
Clean x 8
Front Squat x 8
Press x 8
Back squat x 8
Good Mornings x 8
All of the above was done with a mere 95lbs loaded on the bar. The bar was picked up once and no set down until all exercises were completed. That made one set.
I then moved on to Power Cleans 5x 3, then 3x1 at 215lbs
Front Squats 5x3 ( 245)
Press 6x1 then 3x2 pushpress Worked up to 225lbs
Snatch Grip High pulls 5x5 175lbs
Finished with rotation with a 14lb med ball and half-turkish get ups with 50lbs.
Other days I mix in some more lower back work, primarily Romanian Deads and heavier Good Mornings, Soem OH squats ( I suck at these but have gone up 40lbs in the last month soo...I am doing something right) and lots of one arm DB sntaches.
Comments/questions welcome.
