Monday 7/26/21

Warmup

Full Gyms

A1. KB/DB Jump Squats: 3 x 8; rest 40 sec

A2. Box Jumps for max power: 3 x 5; rest 40-60 sec

B. One Hand Deadlift: 3 x 5/side; rest 1-2 min b/t sides & after

note-after 3-4 warmup sets, do your 3 work sets at a challenging weight.

C. 3 rounds:

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – left arm

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – right arm

75 Heavy Rope Singles

5/5 KB/DB Inside Circular Cleans

10/10 KB/DB Outside Swings

75 Heavy Rope Singles

Minimal is Maximal Gyms

A1. KB/DB Jump Squats: 3 x 8; rest 40 sec

A2. Box Jumps for max power: 3 x 5; rest 40-60 sec

B. One Hand KB/DB Deadlift: 3 x amrap(-2)/side; rest 1-2 min b/t sides & after

note-use the heaviest implement you have, lighter weights will mean more reps. Rest longer b/t sets in this case.

C. 3 rounds:

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – left arm

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – right arm

75 Heavy Rope Singles

5/5 KB/DB Inside Circular Cleans

10/10 KB/DB Outside Swings

75 Heavy Rope Singles

6 Replies to “Monday 7/26/21”

  1. A
    40# DB for Squat Jumps
    15″ Box (stairs) for box jumps

    B
    Worked up to #155 for single handed DL work set

    C
    Used 35# DB for first round, then 40# for remainder

  2. A1) 35# KB
    A2) ~12″ step (step plus 4 risers underneath)

    B) built up to 83#
    grip was challenging on left more than right
    also slightly harder to hold good form compared to regular deadlift

    C) overall felt good, went faster than I thought it would take
    used 25# KB for all movements
    nice as sweaty to start the morning!

  3. A 44#, 14″ box
    B – worked up to 73# left hand grip is limiting factor..sore calluses lol
    C – cleans and circular used 18#, outside swings used 26#, heavy rope

  4. a1 45lb db
    a2 23 inch stair jump
    b worked up to 165 failed the last set
    c. all Kb work with 53lb so i backed the reps down to 3 per.. still hard as heck

  5. 35# KB for the Jump Squats
    70# DB for the deadlifts, got around 10 reps per arm per set
    35# KB for the conditioning circuit

    I enjoyed the box jumps! There was a picnic table at the park that was a challenging height, I should have measured it.

  6. A:
    #20lb DB for squat jumps
    16” box jumps

    B:
    #61 single arm DL max, lost my grip strength on my left hand

    C:
    Cleans #20, circular cleans #12
    Pogo hops

    Great workout! Always interesting to note discrepancies between my left and right

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