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Old 06-07-2010, 05:03 PM   #38 (permalink)
mroutdoorsman
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Join Date: May 2010
Location: Oak Harbor, WA
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6/7 - Circuit & Drop Set Hybrid Training + Squat PR

Gym @ 0945 for warmup

Warmup
Treadmill - 5 minutes @ 5mph @ 1% incline
Heavy Bag Speed Drills for ~ 5 minutes and then short cool down before actual training starts

5 minute break

Trainer arrives @ 1000

(Rest between b & c was 1.5 minutes due to weight otherwise rest was 45 seconds)

1 - Power Cleans
a. 15 x 45lbs
b. 10 x 95lbs
c. 15 x 65lbs
d. Drop Set of 6 x 85lbs -> 4 x 65lbs -> 4 x 45lbs

2 - Elevated Lunges (Count is per side)
a. 15 x Bodyweight
b. 15 x 70lbs
c. 10 x 50lbs
d. Drop set of 6 x 70lbs -> 5 x 40lbs

3 - Assisted Pullup w/ band
a. 20 x Heavy Band
c. 15 x Light Band
c. 15 x Heavy Band
d. 15 x Heavy Band

4 - Pitch and Catch Hammer Strength Incline Chest Press (Alternating arms and count is per arm)
a. 15 x 20lbs
b. 10 x 70lbs
c. 15 x 30lbs
d. Drop set of 3 x 60lbs -> 5 x 40lbs -> 12 x 20lbs

5 - Hammer Strength Seated Leg Press
a. 25 x 90lbs
b. 14 x 270lbs
c. 10 x 270lbs
d. Drop set of 6 x 270lbs -> 10 x 180lbs -> Lots x 90lbs (Trainer lost count and I wasn't counting)

6 - Military Press
a. 15 x 45lbs
b. 10 x 65lbs
c. 7 x 45lbs
d. ------

7 - One Arm Cable Rows (Alternating Arms)
a. 15 x 27.5lbs
b. 10 x 42.5lbs
c. 15 x 32.5lbs
d. 15 x 32.5lbs

8 - One Arm Cable Jab/Punch
a. 15 x 27.5lbs
b. 10 x 32.5lbs
c. 15 x 27.5lbs
d. 15 x 27.5lbs

30 minute rest

Hammer Srength V-Squat PR
a. [Warmup] 10 x 475lbs
b. Test @ 6 x 655lbs (Weights fall off how I had them stacked plus was light or seemed light)
c. PR @ 4 x 800lbs



Next time I will get a picture of my actually doing it but didn't think to grab someone before hand... I did have someone spotting for me though and was unable to get a 5th Maybe next week I can hit 890 x 2-4 or increase my reps @ 800...
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