So I devised a workout somewhat based on the RTS Manual that Nathan told me to get. I had to heavily modify it for weightlifting (obviously), but I think this is reasonably in the spirit of the program. This workout kicked my ass after being out for 1.5 weeks.
Power Snatch
85/1@9
87/1@9
89/1@10
80/2@7,7,7,8,8,7,8,8
Snatch
86/2@8
88/2@8
91/2@9
93/2@9
Bench 155/6 185/5
195/5@8
195/5@8
205/5@8
Back Squat 115/6 135/5
152/4@ 10 This totally floored me. I barely got the 4th rep up. I lose squat strength really fast when I'm not doing it frequently. Not too concerned, it'll come back fast. My legs are already sore form this.
2 comments:
What do the numbers after the '@' mean?
It's a "rating of perceived exertion." Basically how hard the set was on a 1-10 scale.
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