T Nation

One Lift A Day Keeps The Doctor Away


#1432

DEADLIFT (ss: BW Walking Lunges 100)
135x10
225x3
275x3
315x3
365x3
385x3
405x3
465x3
485x2 (PR!)
405x10

JUMP ROPE (KB Swings - 3x25)
300 skips

@twojarslave I tried KB swings with the 44kg/97lb today (the 40kg was gone). My glutes, hamstrings, abs, and grip were screaming. Heavy kettlebells are NO joke. The 44kg was not crazy heavy, but I think I would get more milage out of the 40kg for sure!


#1433

Outstanding! They really are a different animal once you go heavy with them. The more explosively you swing the more centrifugal force gets generated, which will make it feel way heavier than it actually is. Just a great way to do a lot of work.


#1434

FRONT SQUAT (ss: DB RDL 4x12)
135x8
185x3
225x3
275x3
315x3
335x3
355x2
355x2
355x2
355x2
355x2
355x2

INVERTED ROWS, CURLS, PUSH UPS
100 each (50 for push ups though)

COOL DOWN YOGA
15 min

NOTES
One hour a day is all you need to get strong and conditioned as hell!


#1435

POWER CLEAN (ss: Broad Jumps)
135x5
155x3
185x3
205x3
225x3
245x3
265x3
285x3
245x3
245x3
245x3
245x3
245x3

DB Row (ss: Push Ups)
100x10
110x10
120x8
120x8
120x8
120x8
100x10
70x25

SPRINT
4 sprints @ probably 95%


#1436

PAUSE BACK SQUAT (ss: Hanging Upside Down Situps)
135x3
185x3
225x3
275x3
315x3
335x3
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)

RDL (ss: Lunges)
135x8
225x6
315x10
315x10
315x10

SWIM
20 Minutes

NOTES
Went to a different 24 Hour Fitness by a client site and they had this thing on the squat rack that you can hook your ankles and hang upside down. I used this for situps during squats. I got a feeling my abs are about to be SORE. Felt so weird. But decompressing like between squats made my spine feel so fucking good.