Post by TM79 on Apr 25, 2017 22:52:20 GMT
Mesocycle 16. Week 5. Session 3.
Morning Session (6:00AM)
Overhead Press
Work up to 3(8x110): 8x75, 95, 110, 110, 110
Pull-ups
Five Sets for Max Reps: 12, 10, 8, 8, 8
Time: 10:20
Accessory Work
4 Rounds:
8 Ring Rows with feet on a 24" Box
8 Ring Push-ups with feet on a 24" Box
10 Curl to Arnold Press, 30 lb Dumbbells
12 Reverse Hypers
Time: 9:02
Evening Session (6:00PM)
Bench (Speed Work)
Slow descent, 3-count pause, explode up: 8x95, 8x115, 6x135, 5x155, 3x175
Time: 10:00
Conditioning: Metcon
4 Rounds for Time:
15 Box Jumps, 24" Box
Run 400 Meters
Time: 11:50
Comments: Happened to wake up a little early this morning and despite still having major DOMS from the last few days of training, I want to try and push on through and get my last strength session for the week done. If I don't get my numbers here I certainly have a decent excuse having just set new Bench & Row PR's last night.
OHP: Felt pretty strong on these. Sore muscles, but strong. Good sets.
Pull-ups: Supersetted these with OHP today so no crazy numbers. Still those were decent sets.
Accessory: This wasn't too bad. I really like the ring push-ups. First time trying those. And to put it in perspective, my rings are a little higher than 24", maybe 36". So my feet were about one foot below the rings for those exercises.
Bench Speed Work: Forgot to get this in in my main workout yesterday so I did it today. Good sets. I supersetted these sets with my lower body warm-up.
Metcon: I'm pretty sure that one was from crossfit, but I can't remember. It was a good one. Definitely didn't really step on the gas until the last round, which I completed in about 2 minutes flat. That one closely resembles my interval/sprints that I do with Squats/Deads. Not too bad.
Heading out of town tomorrow for one night and am hoping to do a distance run in the hotel. If not, I will have to get it in before we leave for the weekend. Have a good night!
Morning Session (6:00AM)
Overhead Press
Work up to 3(8x110): 8x75, 95, 110, 110, 110
Pull-ups
Five Sets for Max Reps: 12, 10, 8, 8, 8
Time: 10:20
Accessory Work
4 Rounds:
8 Ring Rows with feet on a 24" Box
8 Ring Push-ups with feet on a 24" Box
10 Curl to Arnold Press, 30 lb Dumbbells
12 Reverse Hypers
Time: 9:02
Evening Session (6:00PM)
Bench (Speed Work)
Slow descent, 3-count pause, explode up: 8x95, 8x115, 6x135, 5x155, 3x175
Time: 10:00
Conditioning: Metcon
4 Rounds for Time:
15 Box Jumps, 24" Box
Run 400 Meters
Time: 11:50
Comments: Happened to wake up a little early this morning and despite still having major DOMS from the last few days of training, I want to try and push on through and get my last strength session for the week done. If I don't get my numbers here I certainly have a decent excuse having just set new Bench & Row PR's last night.
OHP: Felt pretty strong on these. Sore muscles, but strong. Good sets.
Pull-ups: Supersetted these with OHP today so no crazy numbers. Still those were decent sets.
Accessory: This wasn't too bad. I really like the ring push-ups. First time trying those. And to put it in perspective, my rings are a little higher than 24", maybe 36". So my feet were about one foot below the rings for those exercises.
Bench Speed Work: Forgot to get this in in my main workout yesterday so I did it today. Good sets. I supersetted these sets with my lower body warm-up.
Metcon: I'm pretty sure that one was from crossfit, but I can't remember. It was a good one. Definitely didn't really step on the gas until the last round, which I completed in about 2 minutes flat. That one closely resembles my interval/sprints that I do with Squats/Deads. Not too bad.
Heading out of town tomorrow for one night and am hoping to do a distance run in the hotel. If not, I will have to get it in before we leave for the weekend. Have a good night!