Mesocycle 16. Week 2. Session 1.
Squat
Work up to 3(5x230): 10x135, 5x185, 205, 220, 230, 230, 230
Deadlift
Work up to 3(5x300): 10x185, 5x235, 265, 285, 300, 300, 300
Time: 27:20
Accessory
4 Rounds:
16 Box Step-ups holding 30 lb Dumbbells
8 Power Cleans, 95 lbs
12 Goblet Squats, 40 lb Dumbbell
12 KB Swings, 40 lb Dumbbell
8 Barbell Rollouts
Time: 18:20
Conditioning: Intervals/Sprints
4 Rounds:
15 Burpees as fast as possible
400 Meter Run, Slow
Post Splits: 3:20, 3:18, 3:16, 3:08
Comments: Well that was a late night last night...
Squat: Legs were still hurting pretty good from that run yesterday, but I got into it by the last few sets. Good sets overall. Depth improved the entire time.
Deadlift: Same story. Got through them though.
Accessory: This frickin' sucked a$$. Almost puked all over the garage. Drenched in sweat now.
Intervals/Sprints: Not too bad. The accessory work was worse. Still, I was huffing and puffing by the last round. Did all of the 400's on the treadmill at a 10 minute mile pace.
OK, another one in the books. Will try to hit some OHP/Pull-ups tomorrow, but might push it back to Tuesday due to the championship. Have a great day!