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| Someone on the interwebz used this page from Coach Mark "Iron Samurai" Rippetoe's fantastic book, Starting Strength: Basic Barbell Training. BUY IT, then read it. Then re-read it. And again. And again. (startingstrength.com) |
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| Push-ups with proper body alignment (aka The Position) again. (gymnasticswod.com) |
Warmup:
Jump Rope
Active Stretching
Strength:
Deadlift (51X0 tempo)
- 5 sets of 3-5 reps
- Rest 2 minutes between sets
If you can complete 4 or 5 reps with PERFECT technique (both on the way up and the way down) and hold this tempo, you must increase weight. If you can only perform 3 reps, stay at that weight for the next set.
Conditioning:
Crap. Did this workout a week ago (its now the 25th.) I didn't realize I never completed blogging it. No info on this one. I do remember that I dropped the penalty on the pushups, since doing 100 would have been an enormous achievement, and adding in the penalties would have resulted in me running an infinite distance and never getting a chance to ever finish the push-ups!
I *believe* the heaviest deadlift was either 275 or 285 for the set of 5... but I don't really remember. Bah.
Edit: Found the sheet.
Deadlift Work Sets:
| Round | 1 | 2 | 3 | 4 | 5 |
|---|---|---|---|---|---|
| Weights # | 185 | 195 | 205 | 215 | 225 |
| Reps | 5 | 5 | 5 | 5 | 5 |
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