{"id":100,"date":"2015-12-17T08:12:55","date_gmt":"2015-12-17T13:12:55","guid":{"rendered":"http:\/\/iblog.dearbornschools.org\/chadski\/?p=100"},"modified":"2015-12-17T08:19:41","modified_gmt":"2015-12-17T13:19:41","slug":"weightlifting-workout-over-christmas-break","status":"publish","type":"post","link":"https:\/\/iblog.dearbornschools.org\/chadski\/2015\/12\/17\/weightlifting-workout-over-christmas-break\/","title":{"rendered":"Weightlifting: workout over Christmas break"},"content":{"rendered":"

Upper body\u00a0day #1<\/p>\n

Flat bench 2 warm-up sets- \u00a0and 5 sets of 3<\/p>\n

    \n
  1. Pull-ups w\/ lbs 3×5<\/li>\n
  2. DB incline \u00a0 \u00a0 \u00a0 \u00a03×3<\/li>\n
  3. Bar Decline \u00a0 \u00a0 3×10<\/li>\n
  4. DB Shrugs \u00a0 \u00a0 \u00a03×10<\/li>\n
  5. Bent over Rows 3×8<\/li>\n<\/ol>\n

    Lower Body Day #1<\/p>\n

    Deadlift 5-3-3-3-3-3 \u00a0increase weight on each set of 3<\/p>\n

      \n
    1. DB Step ups 3×6 ea. leg<\/li>\n
    2. Hang Clean \u00a0 3×4<\/li>\n
    3. Leg curls \u00a0 \u00a0 \u00a0 3×10<\/li>\n
    4. RDLs \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 3×8<\/li>\n
    5. Squats (front or back) \u00a03×4<\/li>\n<\/ol>\n

      You will need to add your own secondary lift.<\/p>\n

      Upper Body Day #2<\/p>\n

      Flat Bench 8-6-5-5-5-5<\/p>\n

        \n
      1. Lawn Mowers \u00a0 \u00a0 \u00a0 \u00a0 3x8ea. arm<\/li>\n
      2. DB shoulder press 3×8<\/li>\n
      3. Pull-ups \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a03xMAX<\/li>\n
      4. Incline Bench \u00a0 \u00a0 \u00a0 \u00a0 3×10<\/li>\n
      5. DB Decline \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 3×3<\/li>\n<\/ol>\n

        Lower body day#2<\/p>\n

        Power Clean \u00a05-5-3-3-3-3<\/p>\n

          \n
        1. Big Box jump \u00a0 \u00a0 3xTime<\/li>\n
        2. Squats \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 3×3<\/li>\n
        3. DB RDLs \u00a0 \u00a0 \u00a0 \u00a0 \u00a03×8<\/li>\n
        4. Med Box jump \u00a03xTime<\/li>\n
        5. Leg Curls \u00a0 \u00a0 \u00a0 \u00a0 3×8<\/li>\n<\/ol>\n

          You will need to add a secondary lift<\/p>\n","protected":false},"excerpt":{"rendered":"

          Upper body\u00a0day #1 Flat bench 2 warm-up sets- \u00a0and 5 sets of 3 Pull-ups w\/ lbs 3×5 DB incline \u00a0 \u00a0 \u00a0 \u00a03×3 Bar Decline \u00a0 \u00a0 3×10 DB Shrugs \u00a0 \u00a0 \u00a03×10 Bent over Rows 3×8 Lower Body Day … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1131,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-100","post","type-post","status-publish","format-standard","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/posts\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/users\/1131"}],"replies":[{"embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/comments?post=100"}],"version-history":[{"count":0,"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/posts\/100\/revisions"}],"wp:attachment":[{"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/media?parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/categories?post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/chadski\/wp-json\/wp\/v2\/tags?post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}