# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat |
45lb
5x
65lb
5x
85lb
5x
85lb
5x
85lb
5x
|
25 | 1825 |
2 | Bent Over Row |
45lb
5x
55lb
5x
65lb
5x
65lb
5x
65lb
5x
|
25 | 1475 |
3 | Bench Press |
45lb
5x
65lb
5x
75lb
5x
75lb
5x
75lb
5x
|
25 | 1675 |
4 | Power Clean |
65lb
3x
75lb
3x
75lb
3x
75lb
0x
|
9 | 645 |
5 | Kettlebell Swing |
35lb
30x
35lb
30x
|
60 | 2100 |
Total | 144 | 7720 |
Warm Up:
Stripper Stretches - total 45 seconds at depth
Calf stretches - 3 x 5 secs for each foot
Towel internal rotations - 3x 5 seconds
Shoulder Looseners - 5x
Pass Throughs - 5x
Burgener Warm up: 4x w the Oly bar. Bar felt a bit heavier than normal, probably because I haven't lifted in awhile.
Workout:
Had a great workout this morning. Tried to move through things quickly to see what my time would be like. This is the perfect time to do it, since the kids aren't in seminary. Limited my work sets to 3 sets of 5 instead of the old 5 sets of 5. Definitely need about an hour to get all of the lifting done, as well as the kettlebell swings. I want to include more swings since I feel I need to work on my cardio. Not sure of a better way to do it.