Strength and Conditioning - Friday's Workout

Friday's workout in my mind!

After my Strength and Conditioning discussion earlier this week it seems only fair that I man-up and give you an example. Here is my Friday workout. This was one of my two "heavy" days of the week (deadlift, squat, or overhead press) - for whichever of those 3 exercises is up I do 5x5 as heavy as I can go immediately dropping some weight and "grease the groove" with the same (or a similar exercise) working on speed. Then a short break (5-10 minutes) and and on to the slightly lighter part of the workout. You can get some good ideas for exercises from the Crossfit and Crossfit Football sites as well as Ross Training.

Warmup (10 minutes)

Deadlifts (approximately 3 minutes rest between sets)
1x5 at 135 lbs.
1x5 at 185 lbs.
1x5 at 215 lbs.
1x5 at 235 lbs.
1x3 at 255 lbs. (missed the last 2 pulls)
1x15 at 135 (for speed/power)

Rest (5 minutes)

3 Rounds (1 minute rest between rounds) consisting of:
5 pullups
10 weighted (50 lbs vest) pushups
20 weighted (50 lbs vest) squat jumps

Misc. "gymnastic" bodyweight (at 165 lbs) work with a suspension trainer/rings (approximately 20 minutes no rest other than set-up between exercises)

Other than the 2 heavy days, I work a light strength session (similar to the second half of the workout) before class 3 to 4 times a week (in addition to the conditioning work we do in class).

Some general observations. I often have to adjust exercises around tweaks and injuries from rolling (dumbells and kettlebells are great for being able to work around a unilateral injury).  Two "heavy" days is all my body can take with 3-4 days of serious rolling. The 3 "heavy" lifts remain fairly consistent (occasional substitutions) the lighter portion of the workout is highly varied. I've noticed I am  significantly stronger "lifting" when I've had to reduce "rolling" for some reason after about 2 weeks ("What," I hear you say, "less rolling?" - yeah, sometimes life happens :-)).


I will continue this "theme" in future posts with some of my favorite exercises and motivational videos.