Post date: Nov 12, 2016 3:05:53 PM
Twenty Nine. That Guy
Nobody has a typical week. Train at home. Be willing to change things up.
When work life is long hours (12-15 hour days), the load we can handle is significantly reduced. Ladders are a good choice. The typical ladder (1-2-3.)
1 Left arm Kettlebell Clean and Press
1 Right arm Kettlebell Clean and Press
1 Pull Up
2 Left arm Kettlebell Clean and Press
2 Right arm Kettlebell Clean and Press
2 Pull Up
3 Left arm Kettlebell Clean and Press
3 Right arm Kettlebell Clean and Press
3 Pull Up
This ladder can be extended to five when time permits. If weak in the upper body, do pushing and pulling with each workout.
Example
Sunday. Shopping and Yoga. Eat something healthy and filling before going. Write a list too and eat smart all week. Do Bikram Yoga. It will make one glass of wine work like ten.
Groceries
Eggs and meat for breakfast
Large Salad for lunch
Do your best for dinner (eat a lot of fiber and even more protein)
Supplements
Fish oil. Lots of it.
Metamucil
ZMA before bed
Alpha Male
Oatmeal with protein powder
Monday - After warm up: 8 Sprints, 40-60 meters. Start slow, accelerate, ease off. The goal is to not get hurt. Increase the intensity with each sprint.
Typical Workout (perform as circuit for a total of five sets)
Back Squat for 5 reps
Push Up for 5 reps
Pull Up for 5 reps
Power Curl for 5 reps
Military Press for 5 reps
Finish the workout with a long farmer walk. If the weather is rough do snatches.
Snatches: Left arm for 10 reps, Right arm for 10 reps. Rest and repeat for whatever number of sets feels good.
Tuesday
Snatch Grip Deadlift plus explosive shrug
Week 1 = 5+5 (heavy), 3+2 (heavy,) 6 heavy singles
Wednesday
Day off
Thursday
Same as Monday except do Kettlebell swings in place of snatches and front squat in place of back squat.
Friday
Play with the weights. Wander with the dog after a few sets of whatever.