|
Post by TM79 on May 2, 2017 12:28:32 GMT
Mesocycle 16. Week 6. Session 2.
Morning Session (6:00AM)
Overhead Press Work up to 3(6x120): 10x75, 6x95, 110, 120, 120, 120
Pull-ups Six sets for Max Reps: 27 (PR), 10, 8, 7, 7, 7 *Rest one minute between sets.
Time: 16:45
Accessory Work 4 Rounds: 8 Ring Dips 8 Yates Rows, 135 lbs 10 Back Extensions holding a 25 lb plate
Time: 5:35
Then, 4 Rounds: 10 Ring Push-ups with feet on a 24" box 10 Ring Rows with feet on a 24" box 20 Flutter Kicks while balancing on the box
Time: 4:35
Comments: Wanted to get out here and get some of this done this morning to save time later.
OHP: Felt nice and strong on these. No problem. I think that speed work that I've been doing for bench is really paying dividends there and on OHP.
Pull-ups: And I almost supersetted these with OHP which would have made that PR impossible... Very happy with that.
Accessory I: This was good and challenging. Most sets were unbroken.
Accessory II: This really got the sweat pouring. Ring Push-ups are awesome. The Ring Rows were broken into sets of 6 and 4 after the first round. I ended up doing the flutter kicks with just my butt resting on the box.
Still have a metcon to do tonight and it will probably be a hero metcon so there shall be more sweat in my future today. Hope you all have a great day!
|
|
|
Post by TM79 on May 2, 2017 22:29:55 GMT
Evening Session (5:30PM)
Conditioning: Metcon
Wes For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 135 lb. (scaled from 185) Then, run 800 meters with a 25-lb. plate
Post time: 35:29
Metcon: That one was from crossfit. I scaled the Cleans to 135 as that is pretty heavy for me. Originally I was going to do 155, but thought that was too heavy to be doing in a metcon. It was certainly a tough one. Much harder than it looked on paper. The cleans were definitely the worst part and that last 800 meter run was pure hell. It was more of a trot really at probably an eleven or twelve minute mile pace. Glad to have that one done.
I'll probably rest tomorrow. Have a good night!
|
|
|
Post by jaysun on May 3, 2017 22:09:01 GMT
Evening Session (5:30PM) Conditioning: Metcon Wes For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 135 lb. (scaled from 185) Then, run 800 meters with a 25-lb. plate Post time: 35:29 Metcon: That one was from crossfit. I scaled the Cleans to 135 as that is pretty heavy for me. Originally I was going to do 155, but thought that was too heavy to be doing in a metcon. It was certainly a tough one. Much harder than it looked on paper. The cleans were definitely the worst part and that last 800 meter run was pure hell. It was more of a trot really at probably an eleven or twelve minute mile pace. Glad to have that one done. I'll probably rest tomorrow. Have a good night! Good work on both sessions! We had a soccer game til late.
|
|