Home Gym workouts, metcons etc..

Brendygg

Well,

Working out from home, iv a squat rack with dip bars n chin bar, olympic weight set, bike and threadmill. Might purchase dumbell handles in the near future also.

Just looking for suggestions of good workouts and metcons.

Trying to get fit and strong.

Been doin starting strenght since before xmas and my lifts and stats are the following

77kg 6ft
bf ~20-21%

squat 70kg 3x5
deadlift 85 1x5
press 37.5 3x5
bench 70 3x5

Serious muscle imbalance between squat and bench, probably due to doing bench alot longer than squat, kinda finding my numbers on the squat going up and lately dreading 3 days of this squatting.

Did a workout there consisting of 15-12-9-6-3 reps of 50kg deads with a round of crossfit cindy inbetween each set, and I was wrecked after it, kinda dizzy and all!

Thanks for any info and input.

Sitric

Hi,

By Cindy you mean 5 pull ups, 10 push ups and 15 squats?

Some friends and I did something like this during the week, 10 rounds of a 400m run, with a round of 5 pull ups, 10 burpees, 15 squats and 15 sit ups between each lap, felt a bit perculiar for the rest of the day! Was a nice workout.

Brendygg

Yep thats the one!

cardio,shoot me

Fran, get ready to cry.

21-15-9 with squat thrusters with 40kg barbell and pullups

holdfast

Don t mention fran, its coming Thursday and I am scared. Did five weeks ago and it was killer. Finished Christine this evening.

Look up crossfit.com and youtube for workouts

Transform

in the vein of the legendary fast show - this week i will be mostly .......

well recently it was this but i vary them every single week as there is just so much you can do and will discover you need to work on -

https://www.youtube.com/watch?v=ITUBXeougWo

this has been on the cards for me for wayyy to long also (you can see why i have been avoiding it!!!) -

https://www.youtube.com/watch?v=KP5FqNteLFk

Brendygg

Cheers. Thanks for the replies

What sort balance would you have between heavy lifts with squatting deads etc. and the workouts ye have suggested per week

Transform

Brendygg wrote: »

Cheers. Thanks for the replies

What sort balance would you have between heavy lifts with squatting deads etc. and the workouts ye have suggested per week

two strength days and 2 metcon days and any other days use for specific work on certain lifts or cardio e.g. oly lifts, handstand press ups, push presses, rack pulls etc

Brendygg

Transform wrote: »

two strength days and 2 metcon days and any other days use for specific work on certain lifts or cardio e.g. oly lifts, handstand press ups, push presses, rack pulls etc

Sound, like the idea of that.

Might try strenght day1 deads and press and strenght day two squat and bench for the next few weeks and see how i get on.

Thanks.