WOD: 5/28/2017

Today’s workout was a hypertrophy workout. This is a full body workout based on the program Combat Strength Training created. We try to run this workout or something similar once a week. What we like about this is it is a way to work our full body a second time in one week, but it is done with light weights and is easy to recover from. Neither of us, especially with our conditioning schedule, can recover well from hitting each power lift with heavy weights twice a week, but we both do well with doing the three powerlifts and a overhead pressing movement each once a week (a day dedicated to each) and doing a lighter weight full body hypertrophy workout.

Our workout consists of the following done unbroken, except to change between legs to chest etc.

Barbell squats x 20 reps 

35 lb kettlebell goblet squat to failure 

18 lb kettlebell goblet squat to failure

35 lb kettlebell goblet squat to failure

Airsquat to failure

Benchpress x 20 reps

Push-ups to failure

Push-ups assisted by a Slingshot to failure

Bar curls x 20 reps

35 lb kettlebell curls (a grip killer too) to failure 

26 lb kettlebell curls to failure 

18 lb kettlebell curls to failure 

10 lb medicine ball curls to failure

Overhead press x 20 reps (used an axle for this, but a regular barbell is fine 

Dumbell press to failure

Side raises (I don’t do these to failure due to shoulder issues)

Lastly Kabuki Strength Lab shoulderok swings. I switch between one or two handed versions, this week was one handed. 

This workout, at least for me, is surprisingly a good full body workout, even at light weights (40-50% of max). 

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