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Post by TM79 on Apr 11, 2017 17:35:16 GMT
Mesocycle 16. Week 3. Session 2.
Morning Session (5:30AM) Overhead Press Work up to 3(3x140): 10x75, 5x95, 105, 115, 3x120, 130, 140, 140, 140
Pull-ups 9 Sets for Max Reps: 26 (PR), 10, 8, 8, 7, 7, 7, 7, 7 *Rest 1 Minute between sets.
Time: 24:20
Accessory Work 4 Rounds: 8 Arnold Press, 40 lb Dumbbells 8 Hammer Grip Pull-ups 10 Overhead Dumbbell Press, 30 lb Dumbbells 10 Dumbbell Curls, 30 lb Dumbbells 10 Back Extensions holding a 25 lb Plate
Time: 11:55
Comments: Just happened to wake up 45 minutes early today so I wanted to try and get the strength training and accessory work done before work. That would just leave a metcon for after work. Have coffee. Will lift... OHP: Felt pretty good on these sets. I have really been pushing the envelope on these and expect to start not getting my reps pretty soon. Pull-ups: Wow, definitely wasn't expecting a massive PR on pull-ups at 5:30AM! I think I was so out of it that I just kept counting and busting out reps. I remember when I crested the 20 rep mark and it occured to me that I was over 20. I was thinking, "yeah, I've got a few more reps left in me!" Good stuff. Accessory: This was nice and challenging. Pushin' and Pullin'. Plain and simple. Going to do a metcon this evening. Hope you all have a good day!
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Post by TM79 on Apr 11, 2017 23:04:03 GMT
Part Deux
Evening Session (6:30PM) Conditioning: Metcon
Five Rounds for Time: 95 lb Clean & Jerks, 10 Reps 6 Chest to Bar Pull-ups 6 Ring Dips 20 One Arm OH Dumbbell Press (Alternating), 40 lb Dumbbell
Time: 21:37
Metcon: Good and challenging. This was today's workout on crossfit, but I subbed everything to suit my injuries and ability levels. I subbed 10x95 CJ's for 4x225 lb CJ's. 6 C2B/RD were a sub for 6 Muscle-ups. Subbed the One Arm OHDBP for a 40 foot handstand walk. Good metcon. OK, might take tomorrow off and save Bench for later in the week. Hope you all have a good night!
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Post by jaysun on Apr 12, 2017 2:16:33 GMT
Part Deux Evening Session (6:30PM) Conditioning: Metcon Five Rounds for Time: 95 lb Clean & Jerks, 10 Reps 6 Chest to Bar Pull-ups 6 Ring Dips 20 One Arm OH Dumbbell Press (Alternating), 40 lb Dumbbell Time: 21:37 Metcon: Good and challenging. This was today's workout on crossfit, but I subbed everything to suit my injuries and ability levels. I subbed 10x95 CJ's for 4x225 lb CJ's. 6 C2B/RD were a sub for 6 Muscle-ups. Subbed the One Arm OHDBP for a 40 foot handstand walk. Good metcon. OK, might take tomorrow off and save Bench for later in the week. Hope you all have a good night! Solid mid week for you my friend! Good job on the scaling.
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Post by jaysun on Apr 12, 2017 2:18:51 GMT
I had about an hour of yardio and then fired up the grill for some burgers and dogs before our soccer game. Hopefully, I'll be able to lift tomorrow afternoon. No game and no practice.
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Post by TM79 on Apr 12, 2017 9:56:17 GMT
Thanks on mine. Good job getting some yardio in and then cooking before soccer. Very productive.
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