Mesocycle 16. Week 2. Session 2.
Overhead Press
Work up to 3(5x135): 10x75, 5x95, 105, 115, 125, 135, 135, 135
Pull-ups
7 Sets for Max Reps: 18, 12, 10, 8, 8, 7, 7
*Rest one minute between sets.
Time: 25:40
Accessory
4 Rounds:
8 Ring Dips
8 Landmine Rows (Per Arm), 70 lbs
12 Wide Grip Push-ups on the Barbell
12 Ring Rows
10 Back Extensions holding a 25 lb Plate
Time: 11:30
Conditioning: Metcon
Complete as many rounds as possible in 15 minutes of:
21 GHD Sit-ups
14 One-Arm Dumbbell Push Jerks
Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight: 5 Rounds +13 GHD's. 40lb Dumbbell
Comments: Well, the championship game screwed my training schedule up pretty bad this week so I'm getting this one in pretty late. Plus, I'm not sure if it's the pollen or if I'm fighting something but I feel like crap today. Going to try and push through it anyway. I need to get 3x5 @ 135 on OHP today and that is causing a little bit of a MF for me. Not sure why but that seems like a lot of reps at that weight. Oh well, lets try it. If I get it, cool. If not, oh well...
OHP: Very happy to get through those sets. I accidentally did an extra set as well, so did 5 extra reps total too.
Pull-ups: Another strong showing right out of the gate on these. Not supersetting these with OHP is really paying off.
Accessory: Not terribly challenging. A good group of movements. It flowed well.
Metcon: Not really a gasser, but I have a feeling my abs are going to be wrecked from 119 GHD Sit-ups...
Need to do Bench/Rows/Metcon at some point and then a run. Hope you all have a good night!