Options at the gym to keep from going crazy are show up before 5pm or sometime after 6:30pm to avoid the crowds. Tonight I went in later to make sure that the family all got dinner then it it was off to lift. This makes this post kind of late and I need to crank it out and get some sleep before my 3:40am wake-up?!
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Showing posts with label snatch muscle up. Show all posts
Showing posts with label snatch muscle up. Show all posts
Wednesday, January 25, 2017
Wednesday, January 18, 2017
Quick Workout Post Today
Yesterday was a well deserved rest day and today was back to the Olympic lifting. Great workout today with the legs feeling really, really good!!
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Wednesday, January 4, 2017
Back to a Normal Routine and the Workout
The last few days have been wonderful. I am a creature of habit and it is nice to be back to a normal work and off time routine. I am once again able to come home from work, spend time with our little Australian Cattle Dogs and get to the gym in the afternoon. It is very comforting to me to have a strong routine that keeps my life and workouts on track.
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
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