Somewhat typical of Sunday workouts for me is the slow start they usually get off to and this was no different. I have had some solid efforts this past week and so it is natural things are moving slowly.

The plan was to do DE back squats but it took a little while to get to that point. Time needed to be spent on a good warm-up which I did and consisted of,

Sit-ups, 3×30
Back Extensions, 2×20
Reverse Hypers, 2×20
Kettlebell Half Swings, 2×10, and concluded with some light
Back Squats, 45×10/45×10/90×6, which got me ready for,

DE Back Squat doubles, % if 1RM
60%, 185#, 2×2
65%, 202#, 2×2
70%, 217#, 2×2
75%, 235#, 2×2
80%, 250#, 2×2
85%, 265#, 2×2

Could have stopped there but didn’t…

Overhead Presses, 45×10/65×10/90×5/90×5/90×5.
Overhead Squats, 45×5/65×5/90×5/90×5/90×5.

Finally…

Kettlebell Swings, 24kg., 3×10/10
Kettlebell Snatch, 24 kg., 4×5/5

Time to leave before I find something else to do!

Technorati Tags: , , ,

Related posts:

  1. Another Sunday, A Better Result ...
  2. Training Log for Week Ending 4/27/08Monday, 4/21/08 Behind the Neck Presses: 65×10/75×10 then to Overhead Squats; same weights, x 10. Overhead Squats: 45×15/45×15/45×15 Overhead Squats, workset: 90×3/90×3/110×3/120×3/130×2/140×2/150×2 ————————————– Wednesday, 4/23/08 Barbell Thrusters, x 10 45/45/65/65/90/90/ Kettlebell Swings, 32 kg x 10: 2H: 5×10 1H: 5×10 ——————————————– Thursday-Saturday, 4/24-4/26 No workouts. In meetings. ——————————————— Sunday, 4/27/08...
  3. Training Log, Week Ending 9/28/08Highlight of the Week: We get word our gym will remain open!...
  4. Training Log, Week Ending 8/17/08Monday, 8/11/08 In 20 minutes, count rounds of: 5 overhead squats, 45# 10 GHD sit-ups 10 hip extensions Total: 14 rounds Tuesday, 8/12/09 Warmed up with a short jog and into some light kettlebell stuff. With a 20 kg kettlebell, 2×50 Figure 8’s, 2×15 Goblet Squats, 2×20 Overhead Squats, 2...
  5. Training Log, Week Ending 7/20/08Yesterday's workout crushed me, so definitely a day off. I feel like I was flattened by a steam roller....
  6. Training Log, Week Ending 7/27/08 Monday, 7/21/08 Barbell Snatch: 65×2/75×2/88×2/98/103/103/103/103, 85% 1RM Kettlebell Swings, 24 kg. 15×5 Kettlebell Snatch: 10/10/20/20/20/10/10 Not yet recovered from the strongman training on Saturday and that was especially apparent on the KB snatches. ————————————————————— Tuesday, 7/22/08 5 rounds, 5 Squat Cleans + 5 Zercher Squats with 75# sandbag +...
  7. Training Log, Week Ending July 8, 2008Monday, 6/2/08 To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches Snatch + Overhead Squat, x 4 65/75/85/100 Clean + Front Squat + Push Press, x 3 95/115/135 Kettlebell Snatch, 20 kg, 40/40/40/20/20. ————————————————————– Tuesday, 6/2/08 Warmed up with dislocates and overhead squats, 3 x...

Related posts brought to you by Yet Another Related Posts Plugin.