Built for Battle W1 D1
3RMs all around!
Okay, this program is tough to do at a commercial gym. I thought I’d have a chance if I could get the power rack. It’s next to the Deadlift platform, cable row, and within shouting distance of the bench. But not today! Someone was doing shrugs on the power rack, because you can’t possibly do those anywhere else.
2 LAP DYNAMIC WARM UP + 2 ROUNDS OF AB STUFF
CIRCUIT #1
HANG POWER CLEAN / SQUAT / OHP
CLEANS
115 x 3, 165 x 3, 185 x 3, 205 x 3, 225, x 3, 235 x 3, 245 x 1
SQUAT
135 x 5, 185 x 3, 225 x 3, 275 x 3, 295 x 3, 315 x 3, XXX
OHP
115 x 3, 115 x 3, 125 x 3, 135 x 3, 145 x 3, 155 x 3, 165 x 3
Circuit #2
BENCH / DEADLIFT / UNDERHAND BENT OVER ROW
BENCH
135 x 5, 185 x 3, 225 x 3, 240 x 3, 255 x 3, 265 x 3
DEADLIFT
225 x 5, 315 x 3, 365 x 3, 395 x 3, 425 x 3, 455 x 3
Rep #1 of 455 felt tough. I pushed myself to a new place in my head to grind out two more. Touch n go save me. There was no way I was even getting a double if I reset.
ROW
135 x 5, 185 x 3, 225 x 3, 240 x 3, 255 x 3, 265 x 3
CONDITIONING
Run the straightaway (80ish meters), walk the curve (45ish meters) x 10 (5 laps) in 8:41+ walking for 1 lap to cool down.
I’m slow. The running portion took about 17-20 sec and the walking was about 40 sec.
Hell of a workout today!
I forgot to mention how long this all took. My warm up was right at 11 minutes. The two circuits took exactly 1 hour and that includes all sets. The running and one lap walk took 12:09. I guess that’s 1:23:00 and change for everything. I think I was at the gym for 1:40:00.
Days off work are for big workouts.