01-07-2013 Workout

Tweaked my knee a little bit this weekend so instead of doing week 5 of the program, I am taking a lighter week on the lower body and doing full body workouts to recover it some.

SPEED SQUAT
Set 1: 155 lbs × 3
Set 2: 245 lbs × 2
Set 3: 245 lbs × 2
Set 4: 265 lbs × 2
Set 5: 265 lbs × 2
Set 6: 285 lbs × 2
Set 7: 285 lbs × 2
Set 8: 285 lbs × 2
Set 9: 285 lbs × 2

SPEED BENCH
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 245 lbs × 3
Set 6: 245 lbs × 3
Set 7: 245 lbs × 3

POWER CLEAN
Set 1: 135 lbs × 3
Set 2: 185 lbs × 3
Set 3: 205 lbs × 3
Set 4: 205 lbs × 3
Set 5: 205 lbs × 3
Set 6: 205 lbs × 3

First time doing these in a long time, form wasn’t bad, easy ass weight… after my 10 week run I am going to incorporate these back in full time. Kept them light to keep form solid since its been about 50 years since I did full power cleans.

CHINUPS
Set 1: 7 reps
Set 2: 6 reps
Set 3: 7 reps

Superset with:

DB RDL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10

DIPS
Set 1: 10 reps
Set 2: 15 reps
Set 3: 12 reps

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

____


Check out the SECOND AND BRAND NEW Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.