week of 2/22 -- Easily doable RX

Must-do big lifts:

• Hang Clean and Press (145/155 + back off set)
• Turkish Get Up 1RM 80lb+
• Deadlift heavy reps (like 3x3 at 350lb+)
• Squats just to ease back in -- maybe 5x5 or 4x3 heavy

Conditioning

• at least one workout with sprints
• at least one conditioning workout with the basics (pull ups, push ups, squats, etc)

Core training

• core work at least 2 days

Getting a little more specific -- hopefully I can stick to this.

Because of my goal to eventually conquer "Fran," and also just b/c it's a good idea anyway, it's time to start incorporating some explosive movements, probably most often on Clean and Press Day (snatch, thruster, barbell punch, plyo push/pull ups ... maybe swing, SDLHP and fast rows). This week, let's get it in on Friday.

WEDNESDAY: Squats and Deadlift ... hopefully squats won't wreck me on Thrusters come Friday and Deadlifts won't make my back too stiff to snatch heavy.

THURSDAY: Interval training or other weightless conditioning + GOOD CORE CIRCUIT (poss with weights)

FRIDAY:

• warm up on concept 2
• TGUs
• Handstand push up/s (maybe at home in AM)
  
• Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:
  
  • Overhead Squat x 6-8
  • Swings (like kettlebell swings) x 6-8
  • Bentover Row x 8-10 (fast)
  • Reverse Lunge and Twist x 8-10 total
  • Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
    [Complete 5 rounds; 90 sec rest between rounds.]
    
    
• Finish on the bench -- need to up my skills ....
  ALSO, if for some reason the weight plate complex doesn't burn enough fuel, rip off some explosive sets of DB snatches, barbell punches and thrusters...