Today I wasn’t able to ride to work as I had some toof stuff to take care of. Only did the following maximal strenf routine. I really need to build out some dumbbells. These 50lb-ers are not cutting it.
Routine looked like:
3 minutes of jump rope for warm up.
- 3 x 50 lb dumbbell clean and press per arm
- rest 90 seconds
- 6 x 50 lb dumbbell in each hand clean and press (I found that the 50 lb c&p was too easy and not strenf oriented).
- rest 90 seconds
- Repeated the 50lb in each hand c&p 2 more times with 90 secs of rest.
- rest 90 seconds
- 4 x 50 lb dumbbell snatch per arm. I did these as fast as I could. I know I can snatch more than 50 lb (must build dumbbells!)
- rest 90 seconds
Repeated the snatches 3 more times with the following rest intervals 60, 30 seconds. I really need to build some dumbbells.
- rest 1 minute
At this point I did some complex pair work
Tried to do some sort of 1 legged squat. I ended up doing step ups as describe on beastskills. I did the following:
- 5 x step ups per leg (tried to eliminate non-supporting leg as much as possible, need to find better alternative)
- 50 lb dumbbell in each hand straight leg dead lift
- rest 60 seconds.
Repeated the above 4 times through.
I did some more complex pair work which was:
- 5 x 25 lb around waist PVC pullups. PVC pullups is where you hang two PVC pipes vertically and grip them and do pullups with them.
- 10 x ring dips
- rest 60 seconds
The ring dips turned out to be more maximal strenf than anything. Why am I saying strenf?? I did the just-described routine 4 times through.
To finish things off I did 100 double unders. These were performed as: 30, 10, 10, 10, 10, 7 and random numbers until 100 was complete.
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