Kettlebell and Powerlifting Workouts so far this week
Posted Dec 11 2008 9:20pm
Since returning from the great state of Texas I have been extremely busy, so sorry for not posting recently. My little sister came into town and work has been crazy!
Anyways, so far this week I did a kettlebell class on Monday, a Max Effort Squat workout on Tuesday and a Max Effort Bench workout on Wednesday. Today after posting these training sessions I will run off to my second kettlebell class of the week!
Monday's class:
kettlebell complex (swing,clean, snatch) 3x5
kettlebell high pulls 3x10, focusing on punching the kettlebell out
Turkish rolls (first part of the TGU) 3x6
Turkish get ups 3x5
1 arm rack walks
2 arm rack walks
1 arm farmers walk
2 arm farmers walk
I am sure I am forgetting some stuff here as it has been three days since this session and I didn't write it down.
Tuesday Lower Body Max Effort Squat:
Front Squat, working up to a max single PR
Romanian DL 2x10
Deadlifts 5x3 working up to a heavy triple
Romanian DL 1x10
GHG 4x10
The reason I did deadlifts in the middle of my workout was I let a guy work in with me at the powerlifting rack. What started into a posterior chain secondary drill turned into an all out deadlift contest! It was fun being pushed by a younger lifter, especially after front squatting to a max. Some healthy competition in the gym is always great!
Wednesday Upper Body Max Effort Bench
Clean and Military Press, working up to a max single
Heavy Triceps Extensions 4x10
Chest Supported Rows 4x10
Face Pulls 3x15
All the benches and racks were busy so I had to go old school and clean the barbell up before banging out some presses. I finished the last press off with some heavy lockouts to really work the triceps. Simply press a weight up (bench or overhead) and do some reps until you are gassed. Then keep the weight locked out at the top. Now bend the elbows slightly and then press again. Basically do a bunch of short range of motion lock outs with the same weight. This is a tip I learned from Dan John that really builds triceps and shoulder girdle power!
You can also do lockouts on their own if you want to do some extra work to build strength and power.
I am sure I am forgetting some stuff here as it has been three days since this session and I didn't write it down.
Tuesday Lower Body Max Effort Squat:
The reason I did deadlifts in the middle of my workout was I let a guy work in with me at the powerlifting rack. What started into a posterior chain secondary drill turned into an all out deadlift contest! It was fun being pushed by a younger lifter, especially after front squatting to a max. Some healthy competition in the gym is always great!
Wednesday Upper Body Max Effort Bench
All the benches and racks were busy so I had to go old school and clean the barbell up before banging out some presses. I finished the last press off with some heavy lockouts to really work the triceps. Simply press a weight up (bench or overhead) and do some reps until you are gassed. Then keep the weight locked out at the top. Now bend the elbows slightly and then press again. Basically do a bunch of short range of motion lock outs with the same weight. This is a tip I learned from Dan John that really builds triceps and shoulder girdle power!
You can also do lockouts on their own if you want to do some extra work to build strength and power.
http://www.youtube.com/watch?v=eEgZlfDSIE8