# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Power Clean |
65lb
5x
75lb
5x
85lb
5x
90lb
5x
95lb
5x
|
25 | 2050 |
2 | Shoulder Press |
65lb
5x
75lb
5x
85lb
5x
|
15 | 1125 |
3 | Pull-Ups |
220lb
3x
220lb
3x
220lb
3x
220lb
3x
220lb
3x
|
15 | 3300 |
4 | Push Press |
90lb
5x
95lb
5x
|
10 | 925 |
Total | 65 | 7400 |
Warm Up:
Shoulder rehab movements
Joint rotations
Burgener warm up - iron bar, 5x each movement
Workout:
Tried a different workout this morning, since I wanted something I could move through quickly. read a cool article that mentioned power cleans + press + pull ups = a complete body workout. Thinking about the exercises seemed to corroborate it, so I decided to try it today. When the weight started getting too heavy for a standard press, I went with the push press to get the same sort of motion.
I moved quickly through the reps/sets to try and add an aerobic aspect to the workout. I still focused on good form, though. When I did the workout, the thing I noticed is that my forearms seemed to get the most 'pump' from my grip being worked. We'll see how the rest of me feels throughout the day.