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Heavy Wednesday Lift Workout

stew smith

During the winter cycle, we start to add in more heavy lifting workouts but we always like to keep with the "heavy weights of the PT exercise world" - the pullup.  You can also add in some weighted pullup sets if you prefer.

Here is a fun cycle of building up to near 1 rep max level weight in the following lifts:


Heavy Wednesday

 

 

5 min warmup / stretch

Bench 10,8,6,4,2
30 total pullups during bench sets as rest
Squats 10,8,6,4,2
30 total pullups during squat sets as rest
hang clean 10,8,6,4,2
30 total pullups as rest
dead lift 10,8,6,4,2
30 total pullups as rest

(total pullups = 120 but if you prefer the weighted version, cut that number in half)

Cardio transition:
5 min tabata interval on bike or elliptical

Easy Cardio:
Run 3 miles or Ruck 30 minutes

Swim optional - 1 mile with fins



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