Mesocycle 16. Week 3. Session 1.
Squat
Work up to 3(3x250): 10x135, 5x165, 185, 205, 3x225, 235, 250, 250, 250
Deadlift
Work up to 3(3x320): 10x185, 5x235, 255, 275, 3x295, 310, 320, 320, 320
Time: 29:35
Accessory Work
4 Rounds:
16 Box Step-ups holding 40 lb Dumbbells
8 Power Cleans, 95 lbs
12 Jump Squats
12 SDHPs, 95 lbs
10 Knees to Elbows
Time: 21:21
Conditioning: Intervals/Sprints
20 Burpees as fast as possibe
200 Meter Run, Slow
15 Burpees as fast as possible
400 Meter Run, Slow
10 Burpees as fast as possible
600 Meter Run, Slow
5 Burpees as fast as possible
800 Meter Run, Slow
Post Splits after each run: 2:42, 3:55, 4:22, 5:10
Comments: 3's Week. Lower back is sore. Not sure what that is all about. Hopefully squats and deads don't aggravate it even more.
Squat: Felt pretty good for these, despite the 6 mile run yesterday. I stretched a lot before I even came out here so that probably helped. Good sets.
Deadlift: Same here. Good sets. Got through them.
Accessory: Holy crap that sucked. Not a lot of easy movements in that and most sets were broken up. I was starting to get disoriented by the end of that.
Interval/Sprints: Not too bad. Got them done.
OK, OHP/Pull-ups/Metcon coming up. Have a great day!