Gym Workout: 20th Jan 2016

Gym Workout

This gym workout was pushed in between personal training sessions in Stockport. I had an hour to train and the gym was really busy, meaning a gym workout requiring a lot of different kit would be a nightmare.

I hadn’t done heavy cleans for a few days, so I decided to do a clean ladder – start with a medium weight and add extra weight each set, performing fewer reps each time.

I worked from 5 reps down to one, then back up to 5 by removing weight from the bar with each set.

Following from the clean ladder, I kept the barbell and platform for heavy clean and presses, followed by military presses. Once these were over I moved on to a pull exercise and let the other gym users have the bar and platform.

I did my pull ups on the rings – I like the instability of them. Thanks to the fatigue from the other exercises I managed sets of 6.

I finished by going a ‘bit bro’ – I threw in shrugs and alternating dumbbell curls. I was listening to a Barbell Shrugged episode a few months back where one of their guests was highlighting the problems with programming that doesn’t include any isolation work – you end up with muscle firing pattern problems. I don’t know if this is true, but either way I threw in a few curls and shrugs because, well, why not?!

Here was the gym workout as a whole of you want to do it yourselves…

Gym Workout

• Cleans: 5, 4, 3, 2, 1, 2, 3, 4, 5
• Clean and Press: 3, 3, 3
• Military Press: 6, 5, 5
• Ring Pull Ups: 6, 6, 6
• Shrugs 12, 12, 15
• Alternating Dumbbell Curls: 16, 20

As ever, I recommend if you are going to include any kind of Olympic lifting or squatting patters in your training, you should wear the correct footwear. The shoes and wrist wraps I use are below….

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