Post by TM79 on Apr 23, 2017 16:16:29 GMT
Mesocycle 16. Week 5. Session 1.
Squat
Work up to 3(8x200): 8x135, 185, 200, 200, 200
Deadlift
Work up to 3(8x270): 8x235, 255, 270, 270, 270
Time: 19:45
Accessory Work
4 Rounds:
8 A2G Squats, 135 lbs
10 Dumbbell Power Cleans, 40 lb Dumbbells
12 Target Jump Squats (Target 1 Foot Above Max Standing Reach)
5 Hanging L-Sit Hold with a 3 Second Pause at the top (back against the barbell)
Time: 15:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Burpees: 19
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 26
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Air Squats: 53
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.20 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Ahhh yes, 8's week. Otherwise known as hell. On top of that, I have to go out of town this week on Wednesday night and then have to leave Friday to go out of town for the weekend. So it will be an abbreviated week. Otherwise known as more hell, faster hell, harder hell. OK, enough complaining. Let's get it done.
Squat: These weren't too bad. My knees are still sore from the high bar style squat work last week and yesterday's run. Overall I felt pretty tight so depth wasn't as good as it could be. The reps were good though.
Deadlift: Eight, eight, eight is NOT great. That was rough. Got through it though. No vids as, well, let's face it, watching vids of 8 reps is like watching paint dry.
Accessory Work: Man, that was tough. First time doing squats in accessory work in a while and A2G at that. Follow that with some pretty heavy DBPC's, target Jump Squats and Hanging L-Sits and no wonder I'm drenched in sweat. So now, time for conditioning (muffled laugh).
Interval/Sprints: Tried to get creative with this as I've been doing burpees/running for a while now. This was pretty cool and not that difficult. I might use this as a loose template for the rest of the cycle and vary the movements, durations, etc.
Closing: Good, tough workout today. Planning to hit some OHP/Pull-ups/Metcon tomorrow. I may have to do Bench/Rows on Tuesday as well. That is three straight days of high reps torture. Then my run will be Thursday or Friday. Have a good day!
Squat
Work up to 3(8x200): 8x135, 185, 200, 200, 200
Deadlift
Work up to 3(8x270): 8x235, 255, 270, 270, 270
Time: 19:45
Accessory Work
4 Rounds:
8 A2G Squats, 135 lbs
10 Dumbbell Power Cleans, 40 lb Dumbbells
12 Target Jump Squats (Target 1 Foot Above Max Standing Reach)
5 Hanging L-Sit Hold with a 3 Second Pause at the top (back against the barbell)
Time: 15:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Burpees: 19
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 26
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Air Squats: 53
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.20 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Ahhh yes, 8's week. Otherwise known as hell. On top of that, I have to go out of town this week on Wednesday night and then have to leave Friday to go out of town for the weekend. So it will be an abbreviated week. Otherwise known as more hell, faster hell, harder hell. OK, enough complaining. Let's get it done.
Squat: These weren't too bad. My knees are still sore from the high bar style squat work last week and yesterday's run. Overall I felt pretty tight so depth wasn't as good as it could be. The reps were good though.
Deadlift: Eight, eight, eight is NOT great. That was rough. Got through it though. No vids as, well, let's face it, watching vids of 8 reps is like watching paint dry.
Accessory Work: Man, that was tough. First time doing squats in accessory work in a while and A2G at that. Follow that with some pretty heavy DBPC's, target Jump Squats and Hanging L-Sits and no wonder I'm drenched in sweat. So now, time for conditioning (muffled laugh).
Interval/Sprints: Tried to get creative with this as I've been doing burpees/running for a while now. This was pretty cool and not that difficult. I might use this as a loose template for the rest of the cycle and vary the movements, durations, etc.
Closing: Good, tough workout today. Planning to hit some OHP/Pull-ups/Metcon tomorrow. I may have to do Bench/Rows on Tuesday as well. That is three straight days of high reps torture. Then my run will be Thursday or Friday. Have a good day!