I’ve been battling the stomach flu since I contracted it from my son on Saturday night at AJ’s Ontario Volleyball Championships Tournament. As a result, the 4 week program that I wanted to start on Monday had to be delayed until my diet consisted of more than Pepto Bismol, Gravol and water.
Today was my first day of training in about a week, so I made sure to keep the volume and intensity low to “re-familiarize” myself with some of the exercises.
For this program, I’m combining one day of Barbell Training with 2 days of Kettlebell/Bodyweight Training to create a bit of a hybrid program.
So, since I haven’t done trap bar deadlifts in a while, I decided to make today the “Barbell Day”…
Warm-Up
- Foam Rolling – upper back, t-spine mobility, glutes, piriformis & IT band
- Static stretching of pecs, glutes & hip flexors
- Circuit of…
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- band pulls/shoulder dislocations x 25
- ab wheel roll-outs x 15
- glute ham raises x 10
The Workout
- Vertical Jumps – 3 x 3 (There’s a beam at the gym which is about 10-feet high. I try to see how much of my hand I can get on the beam. Right now I can just get my fingers on it. I’m working towards slapping that beam like it stole something)
- Trap Bar Deadlift – warmed up with sets of 130, 180 & 200, then did working sets of 5 at 220, 230 & 240
- a) BB Military Press – 1 set of 5 at 95lbs, 2 sets of 5 at 115lbs
- b) DB Row – 10 x 85lbs, 8 x 90lbs, 8 x 90lbs
Overall, the workout – from warm-up to finish – took me 35-minutes which is a great time for me.
On Friday, I’ll start the Kettlebell portion of the workout which will include some Double KB work, chin-ups and some Viking Warrior Conditioning.
Chris Lopez
