1.) 2 Power Snatches + 3 Overhead Squats x 5
2.) Deadlift x8-5-3-1-1-1
3A.) GHR's 3x10-15
3B.) HLR's 3x10-15
4.) Sled work 10-15 minutes
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About Me
- Matt Wichlinski
- Virginia Beach, VA, United States
- Strength & Conditioning Coach, Owner of The Strength Shop in Virginia Beach, VA. Underground Strength Coach from Zach Even-Esh, USA Weightlifting Coach, CrossFit, NSPA CPT, All-American running back, lifetime student of strength
Joint mobility last week I hurt my hamstring deadlifting
ReplyDeleteDeadlift
45x1
135x1
185x1
205x1
255x1
275x1
310 plus two 15lb kettlebells was 340lbs total x1 2 sets
Need to get more weight or go to a bigger gym
Worked a long day yesterday so this is all I had time to do.
ReplyDeleteOne thing I like about Matt's workouts is that you could split them into three workouts for the day. You can get up early and do the strength workout.Then later in the afternoon do the second part and when you get home do the third part. Or you can do the conditioning as one workout and just have two workouts for the day. When my schedule changes I would like to do strength alone and rest for a couple of hours and do the conditioning work. Due to the workouts being 4 times a week you should be able to recover and go 4 days all out. Especially if you are younger. If you are older load up on the glutamine and BCAA and make sure you have the post workout shake with about 45 grams of protein.
John
very good adjustments and understanding of how it works
ReplyDeleteMatt
ReplyDeleteThanks lots of trial and error.I know I have to take the test to be a certified personal trainer but in my heart I know I have a lot of knowledge from experience of over twenty years of training.I hate seeing guys that are trainers that it's just a paycheck and not about giving clients results and looking the part as well. So many fat trainers or trainers with ego's. People like you and I love this stuff. Not working out for me is like a junkie going into withdrawal. My workouts take me into my own world.
John
HI Matt
ReplyDeleteI put something about Protein Consumption on my blog please let me know what you think of the post.http://johncintrontraining.blogspot.com/2010/01/dont-waste-your-protein-and-money.html
Thanks John