John’s Ramblings

After a few months of financially-imposed layoff from my training sessions with Luka, I had an early Fathers’ day present of a workout on Tuesday.  Wednesday I felt pretty good in the morning, but by 6 p.m. (the 24 hour mark) I was starting to stiffen up.  This morning I have this really exquisite Delayed Onset Muscle Soreness in my legs, in particular the insides of my thighs.  I think that the bench-step-ups were the primary culprit, but my first heavy deadlifts in 3 months had to have been a factor.

Warmups:

• Overhead lunges with pole locked out
• Side lunges w/pole behind head
• Bear-crawls
• Inchworms with pushups at the bottom
• High-knees
• Ass-kickers
• Speed-squats
• D-ball throws
• Plank holds

Set 1, 4 times through:

• Trap-bar deadlifts 8 x 225lbs
• Weighted vest pushups (2 short of failure)
• Weighted vest squat jumps (5)

Set 2, 4 times through:

• 15 bodyweight squats
• 10 bodyweight lunges
• weight bench step-ups, 10 each side
• 24kg one-arm rows, 5 each side
• 20 kg clean and press, 5 each side

Finisher:

5 minutes, as many 24 kg kettlebell swings as I could do.  In my delerium, I thought it was around 125.  No idea how accurate that is.

Tags: exercise, hocevar performance, kettlebell, workout

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