Why’s It So Heavy

Happy 4th

Clean & Snatch Pulls:
85×4x1
95×4x2
105×4x1

Front Squat:
125×4x1
135×4x1
145×4x2

Back Extension with Blue Band:
4×4

Jackknife Pushup:
10×4

Pullup:
8×4

Bench Press:
115×4x1
135×4x2
150×3x1

Modified T Bar Row:
135×4x1
145×4x1
150×4x1

Barbell Torque:
10×8x4

Plank:
60 Secondsx4

Duration: 80 minutes

Back home, vacation is over

Hang Power Clean:
95×4x1
115×4x1
125×4x1

Front Squat:
105×8x1
115×8x1
125×8x2

Romanian Deadlift:
185×8x1
195×8x3

Jackknife Pushup:
8×4

Lat Pulldown:
Pin 5×8x1
Pin 6×8x3

Flat DB Press:
50×8x4

Horizontal Pullup:
8×4

Seated Russian Twist:
10×10x4

Three Point Plank:
30 Secondsx4

Duration: 75 minutes

Warm Up Bodyweight Complex
Y Squat:
2X10
Pushups:
2×10
Stick Ups:
2×10
Mountain Climbers:
2×10
Waiter Bows:
2×10

Work Sets
Hang Power Snatch:
95×4x1
115×4x2
120×4x1

Leg Extension:
95×8x1
105×8x2
110×8x1

Good Morning:
105×8x1
125×8x2
145×8x1

Side to Side Pushup:
8×4

Lat Pulldown:
Pin 4×8x1
Pin 5×8x1
Pin 6×8x2

Dumbbell Incline Bench Press:
50×8x4

Upright Rows:
95×8x1
105×8x3

Windshield Wiper:
10×4

Planks:
30Secondsx4

Duration: 80 minutes

Warm Up Barbell Complex
High Jump Shrug:
65×5×1
75×5×2
Hang Power Clean:
65×5×1
75×5×2
Push Press:
65×5×1
75×5×2
Front Squat:
65×5×1
75×5×2
Bent-Over Rows:
65×5×1
75×5×2
Romanian Deadlift:
65×5×1
75×5×2
Work Sets
Clean & Snatch Pulls:
135×4x1
145×4x2
155×4x1

Overhead Squat:
65×8x2
75×8x2

Rack Pulls:
225×8x1
235×8x3

Jackknife Pushup:
8×4

Pullups:
8×4

Bench Press:
95×8x1
115×8x2
135×8x1

Modified T Bar Row:
135×8x4

Barbell Torque p145:
10×8x4

Dynamic Plank p162:
30 Secondsx4

Duration: 90 minutes

Warm Up Barbell Complex
High Jump Shrug:
45×5×3
Hang Power Clean:
45×5×3
Push Press:
45×5×3
Front Squat:
45×5×3
Bent-Over Rows:
45×5×3
Romanian Deadlift:
45×5×3

Work Sets

Clean & Snatch Pulls:
95×4x4

Overhead Squat:
45×8x4

Single Leg Romanian Deadlift:
45×8x4

Jackknife Pushup:
8×4

Pullup:
45×8x4

Bench Press:
8×4

Modified T Bar Row:
90×8x4

Barbell Torque p145:
Barx4

Dynamic Plank:
30 Secondsx4

Duration: 65 minutes

Warm Up Barbell Complex
High Jump Shrug:
55×5×1
65×5×1
70×5×1
Hang Power Clean:
55×5×1
65×5×1
70×5×1
Push Press:
55×5×1
65×5×1
70×5×1
Front Squat:
55×5×1
65×5×1
70×5×1
Bent-Over Rows:
55×5×1
65×5×1
70×5×1
Romanian Deadlift:
55×5×1
65×5×1
70×5×1

Work
Power Clean:
95×3x1
115×3x1
135×3x2

Split Squat:
105×10x1
115×8x1
135×8x1
145×6x1

Single Leg Romanian Deadlift:
65×10x1
80×8x2
90×6x1

Dip:
10×1
8×2
6×1

Facepull:
Pin 2 AWx10×1
Pin 3×8x2
Pin 3 AWx6×1

Split Jerk:
95×10x1
105×8x2
115×6x1

Pullups:
10×1
8×2
6×1

Seated Russian Twist:
10×10x4

Plank Walkup:
4×30 Seconds

Duration: 90 minutes

Warm Up Barbell Complex
High Jump Shrug:
Barx5×2
Hang Power Clean:
5×2
Push Press:
5×2
Front Squat:
5×2
Bent-Over Rows:
5×2
Romanian Deadlift:
5×2

Work Sets

Snatch Pull:
115×3x1
135×3x1
145×3x1
155×3x1

Bulgarian Split Squat:
BWx10×1
15×8x2
20×6x1

Romanian Deadlift Stiff Leg:
135×10x1
185×8x2
205×6x1

Dumbbell Incline Bench Press:
35×10x1
40×8x1
45×8x1
50×6x1

Standing Cable Row to Neck:
Pin 1×10x1
Pin 1 + AWx8×2
Pin 2×6x1

DB Push Jerk:
25×10x1
35×8x2
40×6x1

Chinup:
10×1
8×2
6×1

Barbell Torque:
10×10x1

Plank With Weight Transfer:
10×4x30 Seconds

Duration: 90 minutes

Short workout due to taking the family out for Cinco de Nueve dinner

Snatch Pull:
115×3x1
145×3x2
155×3x1

Split Squat:
95×10x1
115×8x1
125×8x1
135×6x1

Back Extension:
10×4

Reverse Grip Bench Press:
95×10x1
105×8x1
115×8x1
125×6x1

Facepull:
Pin 2 AWx10×1
Pin 3×8x2
Pin 3 AWx6×1

Push Jerk:
95×10x1
105×8x1
115×8x1

Cable Wood Chop:
Pin 1×10x1
Pin 1 AWx8×2

Duration: 60 minutes

And so ends the first 3 weeks of the 3-day full body workout ( currently one of the most over used phrases on the planet ) lets see what’s ahead for the next 3

Power Clean:
95×5x1
105×5x1
115×5x1
125×5x1

Split Squat:
95×10x1
115×10x1
125×10x2

1 Leg ROM Deadlift:
95×10x1 Way too much weight
65×10x3

DIPs Leaning Forward:
BWx8×1
BWx7×1
BWx8×2

1 Arm Cable Row to Neck:
Pin 1×10x4

Split Jerk:
95×10x4 These were mucho brutal

Pullup:
BWx8×2
BWx7×2

Seated Russ Twist:
10×10x4

Plank Walkup:
30 Secondsx4

Duration: 85 minutes

Clean Pull:
95×5x1
145×5x2
155×5x1

Stepup:
25×10x4

Seated Good Morning:
95×10x1
105×10x3

Side to Side Pushup:
10×4

Standing Cable Row:
Pin 2×10x4

DB Push Press:
35×10x3
40×10x1

Mixed Grip Pullup:
10×1
8×1
6×2

Woodchop Knee:
Pin 1×10x4

Side Plank Reach:
30 Secondsx4

Duration: 75 minutes