Mesocycle 16. Week 6. Session 1.
Squat
Work up to 3(6x220): 10x135, 6x185, 205, 220, 220, 220
Deadlift
Work up to 3(6x290): 10x185, 6x235, 265, 290, 290, 290
Time: 28:30
Accessory Work
4 Rounds:
8 Floor Glute Ham Raises
16 Lateral Box Step-ups, 65 lbs
12 KB Swings, 40 lb Dumbbell
10 Knees to Elbows
Time: 15:33
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Man Makers, 30 lb Dumbbells: 4
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 27
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 19
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpee Box Jumps: 10
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: I let the good times roll a little too long last night and have felt pretty rough today as a result. Didn't get a lot of sleep either. Yet, here I am, on Monday evening in my hot, humid garage, with squats and deads to do. Ha ha...
Squat: Felt pretty stiff and tired overall for these. That's probably just the long travel weekend, etc. Still got my sets.
Deadlifts: Oh, those sucked. I'll just leave it at that.
Accessory Work: Suck. Lots of suck. And sweat. Lots of that too...
Intervals/Sprints: More of the same. I had to keep wiping the floor off with a paper towel between intervals because there was sweat everywhere. Got through it, that's all that matters.
My wife was out here walking/running on the treamill during the first half of this workout. It was pretty cool to have some company, even if she wasn't lifting. OHP/Pull-ups/Metcon tomorrow. Have a great night!