Workout of The Week (#65)

Training lately has been going well since coming back from a strained MCL. I decided this week to take a deload before I begin hammering away again. My main interest in my own training recently has been the ability to do more with less. This means finding the movements that give me the most return on my time, and shelving those that are either fluff work or not necessary for my goals at the moment. I’ve recently condensed those movements into the ones below for the majority of my strength training:

Jumps (variety of them, but depth drop jumps have been jiggy)

Heel Elevated Squats

Bulgarian Split Squats

Sumo Block Pulls

Hyperextensions

Bench Press

Dips

Weighted Chin ups

DB Rows

DB Overhead Press

Pushups

Hanging Leg Raises (weighted with ankle weights)

Weighted Carries

I supplement these movements with some accessory work to keep the elbows, rotator cuff, and knees happy. You really only need a select few movements to move the needle forward, find those that work best for you. I also recommend movements that will beef up any weaknesses or deficiencies you’re working through.

The Workout

KB Swing x 20

Single Leg KB Romanian Deadlift (RDL) x 10/ea

Single Arm Clean and Press x 5L/5R

5 Rounds, rest as much as needed.