Thread: fUnc: Mixin it up!

8kg/1x25 swings to warm up
stretch

Strength
Sumo deadlift - 315/5x5 (clusters) - 7875
Bench Press - 235/5x5 - 5875
Weighted chins - bw+45/1x5, 1x4. bw+25/1x5, 1x4, 1x2 - 4725

Agility
Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo
2x thru

Dynamic mobility
Front step, Back step - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral shuffling - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral weaving - 16kg/1x10 in rack, 16kg/1x10 in jerk
Lateral shuffle & weaving combo - 16kg/1x10 in rack, 16kg/1x10 in jerk

GPP Work
D.A.R.C. swing - 16kg/2x12 (6l/r)
2 handed swing - 16kg/2x12
Burpee high pull - 16kg/2x10 (5l/r)

stretch
puke all over self

very very good workout. deads were a breeze. sumo fits my body type much better. i am coming off a back injury so weight was low. form was dead on. Clustering makes me less prone to injury because i kind of go what golfers/baseball players go through before they hit the ball or step up to bat. kind of get in my groove, reset, grip, and rip.

bench went incredibly smoothly.

i need to figure out what i am going to do eachweek as far as increasing weight. i dont want to add 5 lbs to each set because ill burn out very quickly. im thinking maybe add a certain amount of weight to the first 2 or 3 sets each week on deads and bench.

also going to be adding in some things slowly, like sand bag squats, farmers walk, sledgehammer swings, med ball throws.. shit like that. first need to get my work capacity at that level.

bw: 216

Cool looking workouts. Looks like you have some fun with those.