Monday, April 6, 2015 – Started Bodybuilding Program at San Diego Athletics

Decided to switch it up from CrossFit for a bit…going to try out this bodybuilding stuff. 🙂

Monday 4/6– Barbell Complexes/Abs:

***New twist on “sprint” day – Let us know your thoughts:

Complete each of the complexes with extremely light weight. You should
be able to complete the entire complex UNBROKEN, and at no point should
strength be a limiting aspect – The fatigue should always be a result of conditioning.
Also, complete reps and sets AS FAST AS POSSIBLE. Do not concern yourself
with slow and controlled rep speed.

A. 3 sets of complex (Rest as needed until breathing returns to normal between each set)

6 Deadlifts
6 Bent-over Rows
6 Hang high pulls
6 Front squats
6 Push press
6 Back squats

used 53 at first, but used 63# on last 2 sets

B. 3 sets of complex (Rest as needed until breathing returns to normal between each set)

6 Burpees onto bar
6 snatch grip RDL
6 Hang power/muscle snatch
6 Behind neck Push press
6 OHS
6 Back rack lunges

used 63# on all 3 sets…rough

C. Weighted Sit-ups – 3 x 10 (rest as needed between sets)

25-35-45

D. 5 Rounds for time:

15 Hanging oblique knee raises
15 Abmat sit-ups

7ish minutes

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