Tag Archives: speed

Tuesday’s workout

Warm up:   plie squats: 4 x 25, 15 lbs kettlebell swings: 4 x 25, 4kg lateral band walks: 4 x 25, green band Workout: Sumo deadlift: 9 x 3-6 (55% 1RM) 125 lbs Barbell back squat (55% 1RM) 110 lbs Front squats: 5 x 8-10, 70 lbs Box squats: 5 x 8-10, 185 lbsContinue reading “Tuesday’s workout”

May 22nd workout

Going back in time to Tuesday, where I left off.    Warm up:   Resistance band lateral leg raises: 4 x 25, green band Hip adduction machine: 4 x 25, 40 lbs Kettlebell stiff legged deadlifts: 4 x 25, 4 kg Workout: Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM) Barbell back squat (lowContinue reading “May 22nd workout”

Bench and circuits

Today I worked on speed/explosive training with my core lifts — the bench press.    Warm Up:   Lat pulldown (wide): 4 x 25, 50 lbs Assisted pull ups (wide): 4 x 25, 150 lbs Assisted dips: 4 x 25, 150 lbs  Workout Barbell bench press: 9 x 3-6, (70% 1RM) 60 lbs Barbell benchContinue reading “Bench and circuits”

May 15th Sumos & Squats

Speed and explosiveness   Warm Up:   Linear leg press: 4 x 25, 118 lbs (platform only) Kettlebell swings: 4 x 25, 12 lbs front box jumps: 4 x 25 Workout: Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM) Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM) BarbellContinue reading “May 15th Sumos & Squats”

Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:   EZ-Bar goodmorning 4 x 25, 20 lbs lying leg curl: 4 x 25 EZ Bar hip thruster: 4 x 25, 20 lbs Workout: Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)          — Deficit deadlift: 5 x 3-6, 180 lbs Barbell back squat (low bar, wide stance): 9Continue reading “Tuesday May 8th — Squats & Conventional deadlifts (speed)”