Upper Body Strength

So this starts my winter strength routine whereby I am putting cardio and endurance training on hold until at least March. The Spartan and OCR schedule may be blowing up with many new events so it looks like a strength schedule that was going to go until April may get scaled back a month. I also have strength goals which I need to update. They are on my work whiteboard right now but I need to get them on my training cards & blog.

Going forward today is an upper body strength day which combines push and pull exercises. Military Press combined with Pull Ups. Bench Press combined with Barbell Rows. I plan to be a bit less strict and play around with order and set and rep ranges and just have fun as long as I am progressing. I hope to get creative.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)

Notes / Results:

• Time: 60 minutes
• Weight: 199

• Bench Press
• Previous high: 3@155
• Sets: 12@125*, 10@135*, 5@140, 4@145, 3@150
• Press
• Previous High: 3@100 or 1@105
• Sets: 9@80, 8@85, 5@90, 5@95, 3@100
• Rows
• 12@115, 10@120, 8@125, 5@135, 7@145
• Pull Ups
• 4, 3, 2, 2, 2C