-press and foam roller warmup
-uh snatch from hips?
5 snatch and then 5 clean and jerk x2 then switch weights
Dead lift 2x5
Next time I’m going to up the weight. I feel like I did too much and wore myself out fast.
Tougher workout today so I thought I’d post it while I still remember it.
Warmup 10 ea.
-push press x2
-good morning x2
-military press laying down
-whatever the backward snatch laying down movement is called
3x5 leg lifts (front, left, right)
1 x 60 lb
3x5 70 lb
3x5 push press 35
3x5 each 35 lb
-push press and front squat
-snatch and overhead squat
1x5 each again but with 25 lb
I’m blanking on a lot of names right now because I’m all sprawled out on the floor. I don’t care that I was moving and exhausted, I shouldn’t have taken so many days off from working out. And yesterday’s short workout didn’t help. Lame.
Can someone heat up my prep food for me?
-Foam Roller for quads, calves, IT band, piriformis.
-Laying military press and pullovers 3x10 each.
-back extensions 3x10 and 10 lb
-decline ccurl crunch 3 x 10
-good mornings 3x10 45 lb
-push press and shrug 20 lb
-10 pull ups then 10 dips
Minus 80 lb (for 80 lb) 3 times
-forearm curls front and back
3x10 15 lb
Seated leg press
125 lb 3x5
50 Walking Lunges
I know this looks shoddy, but I wrote it up on my phone. It just takes too long to make it all pretty. Anyway, pretty successful I think. I have that drained and tight and sore feeling I get when I put in a whole lot of work. Plus my lats are seriously pumped feeling right now. I can barely close my arms and when I do my muscles there are very tender. My legs are kinda jello but they have a good strong pump feeling, too. Idk I’m sure you know what I’m talking about. Anyway, good work. I feel like the heavier weights for the legs and then including the dips and pull ups to get in a heavier weight really helped. I need to work on my core more so I can support that kind of weight without having to use any machines. I’m going to work really fucking hard with pull ups, too, taking off five every couple of times even if I can only do a few. I WILL be able to do a pull up on my own SOON! It’s one of my major goals that I MUST reach!
Worked out at the tiny gym today. For the last month, I’ve had a membership with my housemates. I think I will not renew it, though. My new apartment seems to have a spectacular gym for an apartment complex, and eventually I am really hoping to save enough to join a Crossfit box. Anywho.
*** Tim Henriques from T Nation wrote a great article on Lower Body Warm-Up and included demo videos. This really helps warm up my body in a way that doesn’t expel a ton of energy before I’m ready to work. Check it out here!