RodgerThat
New Member
bored figured I'd toss up another workout plan I've been having some success with.
My goals are to basically be as athletic as possible think "crossfit games worlds fittest man" but with minimal crossfit style training.
I lift 4x weekly
Workout 1&3 go like:
Squat 5x5 @8RPE
Cleanx3&jerkx1 4x3 @9RPE (2 cleans then a clean&jerk for a total of 12 cleans and 4 jerks)
Snatch 4x3 @7RPE
Pull-ups BW+% i pick a weights I can do 3x8
1 quad isolation accesory 3x10
Calves till they burn
Stretch like crazy
Workout 2&4:
Bench press 5x5 @8RPE (judging the weight on these is that I can do every 5th rep as a competition pause)
Deadlift 3x3 @9RPE
bent over row 3x8
OHP 4x6 @7RPE
Dips BW+% I pick a weight so I can do 4x10
1 bicep isolation 3x16
Stretch like crazy
My week looks like this
Monday: 5am 5km jog with my pooch and 8pm workout 1
Tuesday: 8pm workout 2
Wednesday: 2hr mountain bike ride with my pooch
Thursday: 10am workout 3, 8pm swim and
Suana
Friday: 10am workout 4, evenings usually I do a HIIT with my dog or rest up for Saturday fun
Saturday's: go cross punter biking for 4 hours or downhill biking for 8-10hours injury dependant
Sunday: be an old man and just rest and chill in the suana & hot tub
I didn't add my weights to any of the program because it's not relevant to the program itself just sharing the intensities and my rep schemes. As most know I stretch a lot and do a ton of mobility usually 30mins stretching after a workout and 10-15mins mobility before. On off days I usually stretch for about 10mins before I go to bed and throughout the day even at work I'm doing some stretching here and there
My goals are to basically be as athletic as possible think "crossfit games worlds fittest man" but with minimal crossfit style training.
I lift 4x weekly
Workout 1&3 go like:
Squat 5x5 @8RPE
Cleanx3&jerkx1 4x3 @9RPE (2 cleans then a clean&jerk for a total of 12 cleans and 4 jerks)
Snatch 4x3 @7RPE
Pull-ups BW+% i pick a weights I can do 3x8
1 quad isolation accesory 3x10
Calves till they burn
Stretch like crazy
Workout 2&4:
Bench press 5x5 @8RPE (judging the weight on these is that I can do every 5th rep as a competition pause)
Deadlift 3x3 @9RPE
bent over row 3x8
OHP 4x6 @7RPE
Dips BW+% I pick a weight so I can do 4x10
1 bicep isolation 3x16
Stretch like crazy
My week looks like this
Monday: 5am 5km jog with my pooch and 8pm workout 1
Tuesday: 8pm workout 2
Wednesday: 2hr mountain bike ride with my pooch
Thursday: 10am workout 3, 8pm swim and
Suana
Friday: 10am workout 4, evenings usually I do a HIIT with my dog or rest up for Saturday fun
Saturday's: go cross punter biking for 4 hours or downhill biking for 8-10hours injury dependant
Sunday: be an old man and just rest and chill in the suana & hot tub
I didn't add my weights to any of the program because it's not relevant to the program itself just sharing the intensities and my rep schemes. As most know I stretch a lot and do a ton of mobility usually 30mins stretching after a workout and 10-15mins mobility before. On off days I usually stretch for about 10mins before I go to bed and throughout the day even at work I'm doing some stretching here and there
