Morning Cardio (5:30AM)
2 Mile Walk, 31:33, 280 Calories, 4% Incline (415 Feet Elevation Gained)
Evening Destruction
Mesocycle 16. Week 1. Session 3.
Bench
Work up to 3(7x195): 7x135, 165, 190, 200, 210 (PR 7RM), 195
Rows
Work up to 3(7x170): 7x135, 155, 165, 175 (PR 7RM), 185 (PR 7RM), 175
Time: 25:35
Accessory
8 Arnold Press, 40 lb Dumbbells
8 Hammer Grip Pull-ups
15 Push-ups on Barbell
12 SDHPs, 95 lbs
8 Back Extensions holding a 35 lb Plate
Time: 12:35
Conditioning: Metcon
Four Rounds for Time:
5 Weighted Pull-ups, 40 lbs
10 Ground to Overheads (Alternating), 40 lb Dumbbell
10 Overhead Press Right Arm, 40 lb Dumbbell
10 Overhead Press Left Arm, 40 lb Dumbbell
20 Goblet Squats, 40 lb Dumbbell
Time: 15:20
Comments: My daughter finally slept through the night last night for the first time in a while, so I woke up 30 minutes before my alarm feeling pretty rested and decided to burn some extra calories. That was mostly due to stepping on the scale last night and seeing 190 for the first time in a while.
Bench: Figured I'd swing for the fences and take advantage of my "fat strength." Very happy with that PR and it is notable in that a few short years ago I remember barely getting one touch & go rep at 205. Hard work really pays off...
Rows: Wow, call it Lucky 7's today! I'll take it. Not surprised here. I never really worked this lift before last cycle so rapid gains are expected.
Accessory: This was much harder than it looked. Dripping sweat now.
Metcon: Haven't seen anything great on crossfit lately so I wrote this one today for myself and a guy I've been working with all week. He and his workout partner are going to give it a go on Saturday. I originally had this for 6 rounds but wanted to keep the time to about 15 minutes so I dropped the last two round. Very challenging metcon. Well, 7's week is over except for a run. I'll get that in in the next couple of days. Have a great night!