Wednesday, September 19, 2012

B2C1W3D2: Push JERK and Deads!!! Om my...

  I decided to get my schedule together a little better and I think I can consistantly do a Monday, Wednesday, Friday rotation with some throwing on Sundays.  Only time will tell.  Did Push Jerk instead of Push Press today to work on some shoulder speed.  Here's the workout:
 WARM UP
5 minutes on the treadmill
Stretching
 
PUSH JERK
bar x 10
135 x 7
205 x 3 x 4
*205 x 6 = 10lbs. + 3 rep PR.
 
DEADLIFT
bar x 10
135 x 8
225 x 6
295 x 3
315 x 3 x 3
*315 x 6 = 1 rep PR.
 
PULL UPS
BW x 7 x 3

D.B. SINGLE ARM ROWS
50 x 12 x 3
 
OLD FASHION TOSSER CIRCUIT
=> PULL OVERS + OVERHEAD TOSS + SHOT TO THE GROUND <=
=> 50 x 12 x 3 + 8k x 5 x 3 + 16 x 5 x 3 <=
 
  Everything is beautiful.  My back is sore like it should be - nothing more, nothing less - and I am happy that I had time for my circuit. 
 
Keep Moving Forward,
Miller 
 
 
 
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