Strength, Speed, and Power

**kiltedthrower** · 02-01-2012, 08:52 PM

Goal 1 this week is to get in the gym 4 times and train.
Made it Mon and Weds (today).

I'll start logging workouts starting today since I didn't track Mondays.

Weds 2/1
A) Power Clean+Press: 135x5, 155x5, 175x6

B)3 rounds of:
Lunges w/50 pds per handX22 steps
Pull ups:BWx12
Jungle curls:BWx12
bosu ball hamstring curls+floor press:BWx12+35 pds per handx12
Medicine ball twist: 30x12
Push ups w/50 pds of chainsX12

C)3 rounds of 45 sec on, 30 sec off
Burpees, mountain climbers, 30 pd medicine balls slams

**jsmurfy#ac** · 02-02-2012, 07:25 AM

that sounds like an awesome routine.. real nice..

**kiltedthrower** · 02-02-2012, 11:20 PM

Originally Posted by JSmurfy

that sounds like an awesome routine.. real nice..

Thanks!

**kiltedthrower** · 02-02-2012, 11:25 PM

Thurs 2/2

A)Bench press: 205x5, 235x5, 265x5
B)fly machine:110x9,5,2

C)
Flat db press:90sX14,11,5
Arnold press: 35sX10,8,7
1 arm db curl: 35x12,9,9
1 arm OH db tricep ext: 35x15,10,9
TRX rows: BWx17,11,9

D)3 rounds of 30 sec on, 30 sec off of:
Slam ball swing, side squat thrusts, Ropes

total workout time was right around 50 min