Tweet
Hallo,
Ik had deze post al in het engels uitgetyped, ik hoop dat dit geen probleem is. Antwoorden mag zowel in het engels als in het Nederlands.
First let me start by telling you why I am asking this question here.
In about 10 to 14 weeks I will become a father for the first time in my life. Since my wife and I have always had enough time on our hands to work out as long as we wanted we never really had to think about short and effective workouts, and could actually spare some useless minutes at the gym every time we went there. My wife is a powerlifter and I myself do a little of everything. Since she does her powerlifting competitively and I only workout to stay as fit as necessary for everyday life I am planning on proposing she just keeps her 3 to 5 hour a week workout plan so she can keep competing. However, as I see it right now, that leaves me with very little time to work out. Our gym is about a 20 minute drive away so I already lose 40 minutes. This leaves me with 20 to 30 minutes of quality work time. Below is a simple workout plan I made up yesterday that in my mind should work my whole body, and keep it in shape as long as our little girl needs all our attention. Since most of you are much more experienced with making these kinds of plans than I am, I was hoping you could give me some feedback. I also posted my current maxes so maybe you guys could see whether the workload on every movement should be enough.
I plan on doing workout A, B and C on separate days. So I focus all my energy on that exercise for about 15 minutes (not including warm up and stretching)
A: Squat Clean Thrusters
B: Powerclean to Overhead Squat
C: Pull-up, Horizontal Pressing (push up or parallel dips) and maybe some other kind of rowing
I will change the workout method every training from AMRAP, ROUNDS FOR TIME, 3-3-3-3-3 etc etc.
My current maxes are as followed:
For workout A: Deadlift 160kg/ 350 lbs
Powerclean 80 kg/ 176 lbs
Front Squat ~80kg/ 176 lbs
Push Press 65 kg / 143 lbs
I will be performing workout A based on my weakest link, which is my push press.
For Workout B: Power Snatch 55 kg / 121 lbs
Overhead Squat 70kg/ 154 lbs
I will be performing workout B based on my Power Snatch which is my weakest link.
What do you guys think of this plan? Will it get me true the first couple of months without losing too much of my progress and numbers?
Any suggestions are welcome.
NOTE: I have always enjoyed doing performing the same kind of workouts for a couple of weeks, that is why I want a set workout instead of a typical crossfit WOD based workout week.
Ik had deze post al in het engels uitgetyped, ik hoop dat dit geen probleem is. Antwoorden mag zowel in het engels als in het Nederlands.
First let me start by telling you why I am asking this question here.
In about 10 to 14 weeks I will become a father for the first time in my life. Since my wife and I have always had enough time on our hands to work out as long as we wanted we never really had to think about short and effective workouts, and could actually spare some useless minutes at the gym every time we went there. My wife is a powerlifter and I myself do a little of everything. Since she does her powerlifting competitively and I only workout to stay as fit as necessary for everyday life I am planning on proposing she just keeps her 3 to 5 hour a week workout plan so she can keep competing. However, as I see it right now, that leaves me with very little time to work out. Our gym is about a 20 minute drive away so I already lose 40 minutes. This leaves me with 20 to 30 minutes of quality work time. Below is a simple workout plan I made up yesterday that in my mind should work my whole body, and keep it in shape as long as our little girl needs all our attention. Since most of you are much more experienced with making these kinds of plans than I am, I was hoping you could give me some feedback. I also posted my current maxes so maybe you guys could see whether the workload on every movement should be enough.
I plan on doing workout A, B and C on separate days. So I focus all my energy on that exercise for about 15 minutes (not including warm up and stretching)
A: Squat Clean Thrusters
B: Powerclean to Overhead Squat
C: Pull-up, Horizontal Pressing (push up or parallel dips) and maybe some other kind of rowing
I will change the workout method every training from AMRAP, ROUNDS FOR TIME, 3-3-3-3-3 etc etc.
My current maxes are as followed:
For workout A: Deadlift 160kg/ 350 lbs
Powerclean 80 kg/ 176 lbs
Front Squat ~80kg/ 176 lbs
Push Press 65 kg / 143 lbs
I will be performing workout A based on my weakest link, which is my push press.
For Workout B: Power Snatch 55 kg / 121 lbs
Overhead Squat 70kg/ 154 lbs
I will be performing workout B based on my Power Snatch which is my weakest link.
What do you guys think of this plan? Will it get me true the first couple of months without losing too much of my progress and numbers?
Any suggestions are welcome.
NOTE: I have always enjoyed doing performing the same kind of workouts for a couple of weeks, that is why I want a set workout instead of a typical crossfit WOD based workout week.
Comment