Work Capacity Workout # 2

Did the same thing as yesterday.  I am so out of shape though having not really done any type of real conditioning work.

25 Burpees (with push ups)

25 Push ups

50 Bodyweight Squats

25 Sit ups

Shadow Boxing x 2 minutes

Work Capacity Workout

25 Burpees
25 Push Ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Conditioning - Heavy Bag Work

1. DB Curls

5-6 sets of 8-10 w/ 30lbs

2.  Bent over rear laterals


15lbs x 10-15 x 3 sets

3. Heavy Bag Work

Working on technique which sucks - I'm not engaging my hips enough...

2 x 2 minute rounds

Reverse Grip Bench Press + Deadlift

1. Reverse Grip Bench Press

195lbs x 1 x 10 sets


2. Deadlifts

380lbs x 1 x 10 sets

3. DB Incline Bench

40lbs x 15
55lbs x 10
65lbs x 8
55lbs x 6
40lbs x 12

4. DB Side Laterals

15lbs x 15, 12, 10

Barbell Rows

1. Barbell Rows

180 x 5
205 x 3
235 x 8

2. Pull Ups - 44 total reps

Palms away 4 sets x 5 reps
Palms facing 4 sets x 3 reps
Neutral Grip 4 sets x 3 reps

3. Jump Rope

100 double leg
50 left
50 right
50 alternating
50 high knees
100 double leg

4. Heavy Bag work

Squat + Strict Press

1. Squat

135 x 10
180 x 10
225 x 1
245 x 1
270 x 5
245 x 5

2. Strict Press

100 x 3
115 x 3
125 x 7

3. Deadlift

Worked up to 360 x 2

4. Heavy Bag Work

(50 left jab, 50 right cross,  50 1-2, and some more) x 2

Deadlift + Klokov Press

1. Deadlift

135 x 3
225 x 3
270 x 2
315 x 3
360 x 1
380 x 1
405 x 1
425 x 1 (Bodyweight, no belt PR lol)

335lbs x 3 x 2 sets

2. 3"Elevated Stiff Leg Deadlifts

205 x 5 x 2 sets

3. Klokov Press

Worked up to 120lbs x 1

4. Pull Ups

BW x 3
20lbs x 3
BW x 12, 5, 2 (Rest Pause)

5. Lat Pull downs

120lbs x 10 x 3 sets