After several weeks of sub-par training, I put together a good mix of workouts that were taxing, but not draining. The most important aspect of a workout regimen in my opinion, is consistency. Even if you are having off-weeks or even months, and you will, stay with it even if you have to back off. It is far easier to go into “maintenance mode” and lose a little than have to start all over again. I know this. I have done it enough times and each time it is considerably harder than the last.
Military Press, 5×5: 95/115/125/135/145/155/.
Bench Press, 5×5: 135/155/175/185/200/.
RDLs, x10: 88/108/155/175/.
Clean + Push Press, x 3. All reps from the ground. 88/88/108/111/131/131/155/155/.
Good Mornings, x4: 65/88/88/111/111/.
Snatch, both squat and power:
Drop snatch + Snatch, 2 + 2: 65/65.
Snatch Clusters, 2 + 2: 65/85/85/88/88/. Most were flat out ugly!
Singles: 111/111/111 missed/111/111 + 5 OHS/111 + 5 OHS/111 + 5 OHS/.
Back Squats: 135×5/ Pause Squats, 135×5/185×5/205×5/225×5/.
Doubles: 245/265/280/285 85% 1RM/295/305,90% 1RM/.
Reverse Hypers, x 8: 70/70/90/90/.
Sandbag Medley, 3 rounds, 10 reps of each:
- Upright Rows
- Power Cleans
- Front Squats
- Push Press
- Step Ups
- Zercher Lunges
The last round was cobbled together. Amazing how fast work capacity diminishes when you don’t do it much.
After a brief respite, I did sandbag stair climbs which consisted of a set equalling 3 runs up and 3 walks down for recovery for a total of 108 stairs. The total number of sets was 6. I liked this one, especially when it was over!