I'm currently doing 2 days of heavy lifting with an interval day and am trying to incorperate these core lifts:
Day 1: Bench, squat, row, overhead press
Day 2: Powercleans, Pull ups, wieghted dips, weighted chin ups
Day 3: Dead Lift/box jumps intervals
That was this week and I will usually switch things up. I try to incorperate different things for the interval day while still maintaing these core lifts each week. Anyways, I would appriciate any feedback, ideas, or just some great work outs that kicked your but using some of these lifts!
I lift 3 days a week. Every workout I do the following:
Bench press (or pushups if I don't have a spotter)
Front shoulder lifts
I do 3 sets of 5 reps each. In between sets, I keep moving - it's kind of a cross between jumping jacks and running in place. We used to do it in wrestling as a warm-up.
SW (1/4/12): 326 lbs. (48% BF)
Steak and Eggs SW (5/11/13): 198 lbs.
CW (5/20/13): 189.4 lbs. (22.8% BF)
GW: 185 lbs. (~15% BF)
4.4 lbs. to go, 7.8% BF to go