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Post by TM79 on Nov 20, 2016 18:20:02 GMT
Overhead Press Work up to a 3 Rep Max for the day: 10x45, 5x95, 3x115, 125, 140, 1x150
Widowmaker: 15x85
Time: 15:22
Assistance 4 Rounds: 12 Dumbbell Overhead Press, 30 lb Dumbbells 12 Reverse Grip Inverted Barbell Rows 5 Slow Dragonflies
Time: 9:55
Conditioning: Run, Outdoor, Paved 2 Miles, 15:24, 7:42 Pace, 276 Calories
Comments: Finally feeling like a human being again after that much-needed rest day yesterday. I'm going to do last week's Overhead Press and a short run and then take this coming week off, except for some light conditioning. Let's get 'er done. Overhead Press: Hit the wall at 140 lbs. My current 3 Rep Max is 145 from over a year ago so that wasn't a bad showing. Assistance: I did Reverse Grip, Inverted Barbell Rows with my feet propped up about 1 foot off the ground so my body was essentially in an inverted plank position. This was tough. I only got about 8 reps out of the gate. The slow dragonflies sucked. I paused briefly with my feet about a foot or so off the ground and the only part of my body that was touching the ground was the back of my shoulders. Bruce Lee would've been proud. Ha ha... Conditioning: Quick polar bear run. 45 degrees and a frigid 20 - 30 mph wind out of the Northwest. About half of the time that wind was in my face. Went pretty fast though, probably just to get it over with. Ha ha... Have a great day!
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