Post by TM79 on Apr 24, 2017 23:30:38 GMT
Mesocycle 16. Week 5. Session 2.
Bench
Work up to 3(8x195): 8x135, 185, 200, 210 (PR 7-8 Rep Max), 195
Rows
Work up to 3(8x170): 8x135, 155, 175 (PR 7-8 Rep Max), 185 (PR 7-8 Rep Max), 175
Time: 26:15
Accessory Work
Complete 4 Rounds while wearing a 25 lb Backpack:
8 Diamond Push-ups
8 Hammer Grip Pull-ups
10 Push-ups
10 Drag Curls, 45 lbs
10 Back Extensions
Time: 11:57
Conditioning: Metcon
AGOQ Workout 1 (subbed)
For time:
100 Dumbbell Snatches, 40 lb Dumbbell
80 Calorie Run
60 Burpees
40 Pull-ups
40 Ring Dips
*20 Minute Time Cap.
Post Reps Completed: 260 Reps in 20 Minutes
Completed all reps in 23:35
Comments: Man, and 11 hour work day and 3 hours of driving in the rain. Not really feeling like working out but I need to get it done. I'm going to switch it up and do Bench/Rows today so I am (hopefully) more fresh for them. Usually I would do OHP/Pull-ups today and then take a day or two off before Bench/Rows so I am merely prioritizing Bench/Rows due to what will be 4 days straight of training tomorrow and a lack of recovery. The main lifts are all I am switching though. I am still doing the accessory work and long metcon that I had planned to do with OHP/Pull-ups.
Bench: I'm completely shocked at that PR. I thought maybe I might get it touch and go but not paused. That was probably the most legitimate bench set I've put up in a long time. Very happy with that one.
Rows: And the PR train continues on that lift. I was feeling super strong for those. Very happy there too.
Accessory Work: This was what I had programmed for OHP/Pull-ups, but it fit in pretty well here. I ended up taking the backpack off to do Back Extensions as that first set was more like getting samshed in the head with a heavy backpack. Good sets.
Metcon: Holy moly... That was intense. That was one of the crossfit games metcons that I subbed to suit my equipment/ability level. I subbed a 40 lb Dumbbell for a 50. Then I did an 80 calorie run instead of rowing. For burpees I just did regular burpees instead of bar-facing as I don't have the space for those in my garage. Then I subbed 40 Pull-ups and Ring Dips for 40 Muscle-ups. I alternated sets of 5 on those. I had done gotten all the way to 10 pull-ups and ring dips at 20 minutes for 260 reps and then went ahead and finished after the time cap. The remaining 30 reps of pull-ups and ring dips only took another 3:30 so not too bad. Very tough metcon though.
OK, somehow I have to try and do OHP/Pull-ups tomorrow. That should be interesting. Hope you all have a good night!
Bench
Work up to 3(8x195): 8x135, 185, 200, 210 (PR 7-8 Rep Max), 195
Rows
Work up to 3(8x170): 8x135, 155, 175 (PR 7-8 Rep Max), 185 (PR 7-8 Rep Max), 175
Time: 26:15
Accessory Work
Complete 4 Rounds while wearing a 25 lb Backpack:
8 Diamond Push-ups
8 Hammer Grip Pull-ups
10 Push-ups
10 Drag Curls, 45 lbs
10 Back Extensions
Time: 11:57
Conditioning: Metcon
AGOQ Workout 1 (subbed)
For time:
100 Dumbbell Snatches, 40 lb Dumbbell
80 Calorie Run
60 Burpees
40 Pull-ups
40 Ring Dips
*20 Minute Time Cap.
Post Reps Completed: 260 Reps in 20 Minutes
Completed all reps in 23:35
Comments: Man, and 11 hour work day and 3 hours of driving in the rain. Not really feeling like working out but I need to get it done. I'm going to switch it up and do Bench/Rows today so I am (hopefully) more fresh for them. Usually I would do OHP/Pull-ups today and then take a day or two off before Bench/Rows so I am merely prioritizing Bench/Rows due to what will be 4 days straight of training tomorrow and a lack of recovery. The main lifts are all I am switching though. I am still doing the accessory work and long metcon that I had planned to do with OHP/Pull-ups.
Bench: I'm completely shocked at that PR. I thought maybe I might get it touch and go but not paused. That was probably the most legitimate bench set I've put up in a long time. Very happy with that one.
Rows: And the PR train continues on that lift. I was feeling super strong for those. Very happy there too.
Accessory Work: This was what I had programmed for OHP/Pull-ups, but it fit in pretty well here. I ended up taking the backpack off to do Back Extensions as that first set was more like getting samshed in the head with a heavy backpack. Good sets.
Metcon: Holy moly... That was intense. That was one of the crossfit games metcons that I subbed to suit my equipment/ability level. I subbed a 40 lb Dumbbell for a 50. Then I did an 80 calorie run instead of rowing. For burpees I just did regular burpees instead of bar-facing as I don't have the space for those in my garage. Then I subbed 40 Pull-ups and Ring Dips for 40 Muscle-ups. I alternated sets of 5 on those. I had done gotten all the way to 10 pull-ups and ring dips at 20 minutes for 260 reps and then went ahead and finished after the time cap. The remaining 30 reps of pull-ups and ring dips only took another 3:30 so not too bad. Very tough metcon though.
OK, somehow I have to try and do OHP/Pull-ups tomorrow. That should be interesting. Hope you all have a good night!