12-Mar-2019

5/3/1 - Deadlift Day w/Hurricane

Deadlifts

155lbs - 1x5 (w/u)
195lbs - 1x5 (w/u)
235lbs - 1x3 (w/u)

255lbs - 1x5
295lbs - 1x5
335lbs - 1x7 <-- 7 Rep PR!

Hurricane Workout
Superset 1

  • Jump Rope - 30s
  • Decline Deep Push-Ups - 10x
  • Crunch Reach - 10x


Rest - 2min

Superset 2
  • Jump Rope - 30s
  • DB Thrusters - 10x (20lbs DBs)
  • V-Ups - 10x


Rest - 2min

Superset 3
  • Jump Rope - 30s
  • DB Alternating Rows - 10x per side (20lbs DBs)
  • Jump Squats - 10x


Hurricane Explanation
  • Use 2.5min to do 1 round of the first superset (3 exercises)
  • Rest in any time leftover in that 2.5 min
  • Repeat for 3 rounds of the first super set
  • Rest 2min
  • Use 2.5min to do 1 round of the second superset (3 exercises)
  • Rest in any time leftover in that 2.5 min
  • Repeat for 3 rounds of the second super set
  • Rest 2min
  • Use 2.5min to do 1 round of the third superset (3 exercises)
  • Rest in any time leftover in that 2.5 min
  • Repeat for 3 rounds of the third super set


My wife and I have the opportunity to go to St. Maarten at the end of the month so I'm revving up the conditioning. I'm dropping some of the extra work in my strength workouts to introduce conditioning 2x/wk and more of a hypertrophic workout 2x/wk. I'll still be following 5/3/1 but modifying it a bit - at least until my trip. It's TBD what my workout will be when I come back. Depends on the results.