Post by TM79 on Jul 5, 2017 22:04:29 GMT
Cycle 18. Week 1. Session 2.
Morning Session (6:00AM)
Overhead Press
Work up to 3(8x115): 8x95, 105, 115, 115, 115
Superset with Pull-ups
5x8
Time: 11:30
Accessory
4 Rounds:
8 Arnold Press, 30 lb Dumbbells
8 Hammer Grip Pull-ups
10 Hammer Grip Push-ups (on Dumbbells)
10 Strict Dumbbell Curls, 30 lb Dumbbells
10 Back Extensions holding a 25 lb Plate
Time: 9:38
Evening Session (5:00PM)
Conditioning: Metcon
2017 Regional Event 4
For time:
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
10 Toes to Bars
10 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
12 Toes To Bars
12 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
14 Toes To Bars
14 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
16 Toes To Bars
16 Double Dumbbell Deadlifts, 40 lb Dumbbells
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time: 10:50
Additional Conditioning: Run (Treadmill)
1 Mile: 8:20, 140 Calories
Comments: Some major DOMS going on this morning. I suppose that is the way it goes after taking some time off and then starting with a decent leg workout... Time to keep grinding. It's a short week and there is plenty left to do.
OHP: These felt pretty heavy. I'm hoping it is just the time off as I got my reps (with bad form) 10 lbs heavier than this two weeks ago.
Pull-ups: These felt great. Very light and fresh.
Accessory: This was the same accessory work I did two weeks ago and I beat my time by over a minute so I guess that's good. Not terribly challenging. All sets were unbroken.
Metcon:
Before: I'm noticing a trend here. Everytime I start a cycle after taking some time off, I have the worst DOMS imaginable after squats/deads day. I picked this metcon because it required minimal leg involvement. It may not get me the full 20 minutes that I want, but it looks like it will fit the bill due to my legs feeling destroyed. Let's see how it goes...
After: I subbed One-Arm DB Press for 60' handstand walk. This wasn't that bad. Only a bout 11 minutes long. Better go for a short run to make up the rest of the time I need.
Run: Nothing special. Easy pace (well, hard with jello legs). Just doing more stuff to get to about 20 minutes. Done.
Have to get bench/rows and a run in still this week. Have a good night!
Morning Session (6:00AM)
Overhead Press
Work up to 3(8x115): 8x95, 105, 115, 115, 115
Superset with Pull-ups
5x8
Time: 11:30
Accessory
4 Rounds:
8 Arnold Press, 30 lb Dumbbells
8 Hammer Grip Pull-ups
10 Hammer Grip Push-ups (on Dumbbells)
10 Strict Dumbbell Curls, 30 lb Dumbbells
10 Back Extensions holding a 25 lb Plate
Time: 9:38
Evening Session (5:00PM)
Conditioning: Metcon
2017 Regional Event 4
For time:
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
10 Toes to Bars
10 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
12 Toes To Bars
12 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
14 Toes To Bars
14 Double Dumbbell Deadlifts, 40 lb Dumbbells
30 One-Arm Dumbbell Press (Atlernating), 30 lb Dumbbells
16 Toes To Bars
16 Double Dumbbell Deadlifts, 40 lb Dumbbells
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time: 10:50
Additional Conditioning: Run (Treadmill)
1 Mile: 8:20, 140 Calories
Comments: Some major DOMS going on this morning. I suppose that is the way it goes after taking some time off and then starting with a decent leg workout... Time to keep grinding. It's a short week and there is plenty left to do.
OHP: These felt pretty heavy. I'm hoping it is just the time off as I got my reps (with bad form) 10 lbs heavier than this two weeks ago.
Pull-ups: These felt great. Very light and fresh.
Accessory: This was the same accessory work I did two weeks ago and I beat my time by over a minute so I guess that's good. Not terribly challenging. All sets were unbroken.
Metcon:
Before: I'm noticing a trend here. Everytime I start a cycle after taking some time off, I have the worst DOMS imaginable after squats/deads day. I picked this metcon because it required minimal leg involvement. It may not get me the full 20 minutes that I want, but it looks like it will fit the bill due to my legs feeling destroyed. Let's see how it goes...
After: I subbed One-Arm DB Press for 60' handstand walk. This wasn't that bad. Only a bout 11 minutes long. Better go for a short run to make up the rest of the time I need.
Run: Nothing special. Easy pace (well, hard with jello legs). Just doing more stuff to get to about 20 minutes. Done.
Have to get bench/rows and a run in still this week. Have a good night!