Post by TM79 on Apr 14, 2017 17:59:17 GMT
Mesocycle 16. Week 3. Session 3.
Bench
Work up to 3(3x220): 10x135, 5x165, 185, 195, 3x205, 215, 225, 235 (PR 3 Rep Max), 220
Rows
Work up to 3(3x210): 10x135, 5x155, 165, 175, 3x185, 200, 210, 215 (PR 3 Rep Max), 210
Time: 37:00
Accessory Work
4 Rounds:
8 Bench Reps (Pause at bottom, explode up), 115 lbs
8 Wide Grip Pull-ups (Start each rep in dead hang, explode up, release grip and reset after each rep)
12 Sit-ups (feet unanchored)
12 Wide Grip, Decline Push-ups (use dumbbells for grip)
15 Face Pulls, 35 lb Band
12 Reverse Hypers
Time: 14:30
Conditioning: Metcon
30-20-10 Reps for Time of:
30 lb Dumbbell Clean & Press
Toes to Bars
Time: 12:30
Comments: Floating in the yellow haze of pollen right now. I think I've determined that it is the hardwood trees that seem to get to me. Back when the pines were putting out pollen my wife was struggling and I remained largely unaffected. Now she is fine and I feel like my head is going to explode... Oh well, it'll be better soon. Work was rough yesterday. I did a fair amount of manual labor for 8 hours straight with only one bathroom break and no lunch break. Hopefully my bench won't suffer, but if it does I have a pretty good excuse.
Bench: Wow, just wow! Was not expecting that today. It is nearly 1:00PM and I haven't eaten yet too. Second day in a row doing that so shocked to get that PR!
Rows: The PR's continue on the Row Train. Happy with that one too.
Accessory: Tried to do some explosive work on Bench and Rows. Hoping that will pay dividends. I really enjoyed it.
Metcon: This was subbed for a crossfit metcon, although I can't remember what the original movements were. Plenty challenging.
Well, time for some yardio. Have a great day!
Bench
Work up to 3(3x220): 10x135, 5x165, 185, 195, 3x205, 215, 225, 235 (PR 3 Rep Max), 220
Rows
Work up to 3(3x210): 10x135, 5x155, 165, 175, 3x185, 200, 210, 215 (PR 3 Rep Max), 210
Time: 37:00
Accessory Work
4 Rounds:
8 Bench Reps (Pause at bottom, explode up), 115 lbs
8 Wide Grip Pull-ups (Start each rep in dead hang, explode up, release grip and reset after each rep)
12 Sit-ups (feet unanchored)
12 Wide Grip, Decline Push-ups (use dumbbells for grip)
15 Face Pulls, 35 lb Band
12 Reverse Hypers
Time: 14:30
Conditioning: Metcon
30-20-10 Reps for Time of:
30 lb Dumbbell Clean & Press
Toes to Bars
Time: 12:30
Comments: Floating in the yellow haze of pollen right now. I think I've determined that it is the hardwood trees that seem to get to me. Back when the pines were putting out pollen my wife was struggling and I remained largely unaffected. Now she is fine and I feel like my head is going to explode... Oh well, it'll be better soon. Work was rough yesterday. I did a fair amount of manual labor for 8 hours straight with only one bathroom break and no lunch break. Hopefully my bench won't suffer, but if it does I have a pretty good excuse.
Bench: Wow, just wow! Was not expecting that today. It is nearly 1:00PM and I haven't eaten yet too. Second day in a row doing that so shocked to get that PR!
Rows: The PR's continue on the Row Train. Happy with that one too.
Accessory: Tried to do some explosive work on Bench and Rows. Hoping that will pay dividends. I really enjoyed it.
Metcon: This was subbed for a crossfit metcon, although I can't remember what the original movements were. Plenty challenging.
Well, time for some yardio. Have a great day!