Cleans with Push Press
5 - 155 x 5 - Rest 60 seconds
This is just a warm up. I do try to get a good jump off the floor and have good form.
Chins
5 - 50 x 4
Rest 45 seconds
Did not get the last set, could only get 3 clean chins
Smith Press5 - 215 x 5
Rest 1:00
First time in a while to do these so things went well considering. I could not reach my goal so here are my rep, all at 215 - 5, 5, 5, 3, 4
Up right Rows
3- 115 x 8
Rest none - superset with shrugs
I was surprised at how easy these were. Next week i will do 135lbs for sure.
Shrugs
3- 120 x 15 (dumbbells)
Rest none - superset with wings
Again these were easy too, even with a 2 sec hold at the top. The weight rack stoops at 120 and I did not feel like loading the bar.
Wings
3- 30 x 10 (dumbbells)
Rest: 1:30 - last of the superset, at the end of the rest I start the three exercies over
I am not sure what you call them but here is what i do. Stand with a dumbell in each hand with both arms bent at 90. Keeping the arms locked at 90 Bring your elbows up and and rotate your wrists so it looks as the two facing ends of the weights are pouring water into a bucket in front of you.
Nothing too hard but a feel still a good workout.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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