|Friday's workout in my mind!|
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:
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.