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Post by TM79 on Jun 11, 2017 18:39:09 GMT
Cycle 17. Week 4. Session 1. Squat Work up to 3(10x185): 10x155, 185, 185, 185 Deadlift Work up to 3(10x255): 10x235, 255, 255, 255 Time: 18:35 Accessory 4 Rounds: 8 Dumbbell Power Cleans, 40 lb Dumbbells 10 Goblet Squats, 40 lb Dumbbell 20 Walking Lunges 10 GHD Sit-ups Time: 14:15 Conditioning: Intervals/Sprints 40 Burpees: 3:20 Rest 2 Minutes 30 Burpees: 2:22 Rest 2 Minutes 20 Burpees: 1:21 Rest 2 Minutes 10 Burpees: 29 THEN….. 1.5 Hours of Yardio Comments: Week of 10's is here... To make matters worse, I just walked right out into the garage mid-argument with the wife and just started working out. Talk about piling a little more weight onto your shoulders... Squat: Normally I wouldn't say this, but I'm glad I did that run yesterday. That helps with to keep from huffing and puffing in these higher rep ranges. That being said, these sets were tough. Deadlift: Same here. Definitely tough, especially the last set. Accessory: More challenging that it looked. For the next two weeks, I'm really concentrating on trying to get through each set of accessory work with no breaks and minimal rest pauses. All of these sets were unbroken. Burpees: These were tough. Pretty consistent though. Yardio: Went out and picked up pine cones, mowed, trimmed and blew everything off. Got it all done. Hope you all have a great day!
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Post by jaysun on Jun 12, 2017 0:24:33 GMT
WU: 5RFT-5 pull ups, 5 air squats, 5 Push-ups, 5 AMSU'S, 5 front squats@45,65,85,105,125 TT=7'24" Strength: Front squats 5x3@135,155,175,195,215 TT=6'48 Conditioning: 2 cycles of: 6' AMRAP: 12 AMSU'S, 8 DBPP@50#, 8 DB push ups Rest 1' between cycles Cycle One TR=4 Cycle Two TR=3+12 AMSU'S+8 DBPP Notes: I finally got my garage back. It has been being used for the garage sale and now it's over. In fact, my squat rack and BB were used to hang clothes on. We made $340 though.
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Post by TM79 on Jun 12, 2017 12:26:03 GMT
WU: 5RFT-5 pull ups, 5 air squats, 5 Push-ups, 5 AMSU'S, 5 front squats@45,65,85,105,125 TT=7'24" Strength: Front squats 5x3@135,155,175,195,215 TT=6'48 Conditioning: 2 cycles of: 6' AMRAP: 12 AMSU'S, 8 DBPP@50#, 8 DB push ups Rest 1' between cycles Cycle One TR=4 Cycle Two TR=3+12 AMSU'S+8 DBPP Notes: I finally got my garage back. It has been being used for the garage sale and now it's over. In fact, my squat rack and BB were used to hang clothes on. We made $340 though. Nice job! Man, those front squats... The conditioning looks tough. I saw the DB Push-ups and was like, "he's been reading too much of my stuff. " Great job making some extra cash!
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