powercleans 5 x 3
squats 5 x 5
deadlift 5 x 3
clean & press 5 x 5
straight leg deadlift 3 x 8
shrugs 5 x 5
I play volleyball about 3 times a week and if I feel up to it I might try and throw in some interval sprints or thrusters.
Over the last few weeks I've been trying to lean down. I was doing tabata thrusters once a week, volleyball 3 times a week and sprinting once or twice a week depending on how I felt. I also cut out as much bad fats and carbs out of my diet as I could. Yesterday when I went back to the above routine I was overjoyed to find I could almost lift as much as I used to and the only thing holding me back was my grip. The numbers where as follows:
clean and press
34x5x5 - would usually struggle on the presses by the end but didn't to my surprise
straight leg deadlifts
60x8 (couldn't hold bar at 80 anymore)
Edited by S3 TRXTC, 16 May 2009 - 02:19 AM.