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Day 2 and 3 workouts. Surrendering any responsibility.

I’ve been lifting weights for 29 years now – which I reckon puts me in the intermediate category at least. In all that time I have never had a trainer or a coach on hand to help guide my progress. I’ve always done the planning of my programs by myself. This is probably exactly like you guys do it as well. The problem though is that I’m a moron (you’re not. You’re really smart. Good looking too.), and my programs always include stuff I want to do and not the stuff I need to do.

Now, however, that planning process has been plucked from my sweaty little grasp by my training buddy Rhod. It’s curiously liberating not knowing what’s coming next. I don’t even know what the point of this program is. I don’t even care. All I now have to do is show up at the allotted time and be awesome. How easy is that? I should have done this years ago.

Here are the past 2 days sessions. They were horrible. I felt sick. I would not have chosen to do this to myself. But it’s exactly what I needed.

Day 2.

10 mins cardio.

5 mins mobility.

Clean complex: 1 power clean, 1 push jerk, 1 split jerk. Work up to 4 heavy singles.

Tall snatch – 5 sets 2 reps. Focus on speed.

WOD 1 – 3 rounds for time of: 8 DB snatch each arm and 5 ball slams.

Rest 1 min then do …

WOD 2 – 3 rounds for time of: 12 KB swings and 5 box jumps.

Day 3.

10 mins cardio.

5 mins mobility.

Front squat – work up to 2 heavy(ish) sets of 5 reps.

Clean pulls – work up to a heavy single.

Behind the neck push jerk – work up to a heavy single.

Thanks for reading,
Dave Carter,
Dave’s Gym,
Cardiff.

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