Monster workout

By Tom Lambert on September 14, 2010
in

I just had one of my best workouts in a long time - 1:10, house to house. This is "metabolic" style, meaning short rests or no rests, high heart rate. Essentially interval training

 

  • 5 boulder problems
  • 24s (6 ea w/ 65 pounds: clean and jerk, romanian deadlifts, upright rows, squat jumps all with same bad, no-stopping)
  • power cleans x 2 sets 105# x 6 reps
  • deadlifts  x 2 sets 205# x 6 reps
  • bench press x 2 sets, 8 reps, 115#
  • seated rows x 2 sets, 140#, 8 reps
  • dumbbell triceps press x 2sets, 8 reps, 40#
  • cable rows x 2sets, 8 reps, 60#
  • Turkish getups - 2 each side, 30 pounds
  • 1-legged squats, 40#, 4 reps each leg.
  • Palov presses - 20 seconds, 60 pounds
  • 20 crunches
  • dumbell upright rows - 25#, 10 reps
  • 25# curls - 10 reps
  • 5# shoulder raises