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Post by jaysun on Nov 28, 2016 21:53:22 GMT
WU: 10-8-6-4-2 of push jerks@45,65,85,105,115,125; pull ups and push ups TT=6'30" Strength: Push Jerk 5x2@145,155,165,170,175 then 2x5@135,145 TT~12' Conditioning: 6' AMRAP of 30 double unders& 6 burpee box jumps TR=4+30DU's+3 BBJ's then: 6' AMRAP of: 12 one arm DB press(6 each arm) and 12 box jumps TR=4+9 DB press Notes: first full workout in a while now. Not too bad, but I will be feeling it tomorrow. Got a lot to do... hope you had a great day.
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Post by TM79 on Nov 28, 2016 23:06:12 GMT
WU: 10-8-6-4-2 of push jerks@45,65,85,105,115,125; pull ups and push ups TT=6'30" Strength: Push Jerk 5x2@145,155,165,170,175 then 2x5@135,145 TT~12' Conditioning: 6' AMRAP of 30 double unders& 6 burpee box jumps TR=4+30DU's+3 BBJ's then: 6' AMRAP of: 12 one arm DB press(6 each arm) and 12 box jumps TR=4+9 DB press Notes: first full workout in a while now. Not too bad, but I will be feeling it tomorrow. Got a lot to do... hope you had a great day. Way to get back into it! Nice job! Strong sets on Push Jerk and a great performance on two metcons afterwards.
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Post by TM79 on Nov 28, 2016 23:06:37 GMT
Deload Squat Work up to 3(5x50%): 5x135, 3(5x155)
Widowmaker: 10x135
Deadlift Work up to 3(5x50%): 4(5x205)
Widowmaker: 10x185
Time: 11:45
Assistance 2 Rounds:
20 Air Squats 15 Ground to Overheads, 25 lb Plate 10 Knees to Elbows
Time: 2:40
Conditioning: Interval… nah…. Just burpees For Time:
50 Burpees
Time: 3:18
Comments: It looks like my daughter is on the mend and we are in the clear so lets ease back into it with a deload week. Squat: Plenty of knee pain with these. That is pretty disheartening after a week off. I'm starting to think that this may be permanent. It has been over two months since I first hurt it. Oh well, I'll continue to try and work with it. Deadlift: Nothins special here. All were double overhand to at least make it a little challenging. I cut the widowmaker sets down from the usual 20 reps or so. Assistance: Nice and quick on this. Burpees: Instead of doing intervals or sprints I just went for the all out effort, which sucked. Still that is a pretty decent time. I got 25 unbroken out of the gate and then took another break at 40 and then finished the last ten. Felt good to get the heart beating some. I'll plan to do some OHP and a metcon tomorrow evening. Gotta burn off the 4 pounds I put on last week... Have a good night!
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Post by jaysun on Nov 28, 2016 23:45:02 GMT
Deload Squat Work up to 3(5x50%): 5x135, 3(5x155) Widowmaker: 10x135 Deadlift Work up to 3(5x50%): 4(5x205) Widowmaker: 10x185 Time: 11:45 Assistance 2 Rounds: 20 Air Squats 15 Ground to Overheads, 25 lb Plate 10 Knees to Elbows Time: 2:40 Conditioning: Interval… nah…. Just burpees For Time: 50 Burpees Time: 3:18 Comments: It looks like my daughter is on the mend and we are in the clear so lets ease back into it with a deload week. Squat: Plenty of knee pain with these. That is pretty disheartening after a week off. I'm starting to think that this may be permanent. It has been over two months since I first hurt it. Oh well, I'll continue to try and work with it. Deadlift: Nothins special here. All were double overhand to at least make it a little challenging. I cut the widowmaker sets down from the usual 20 reps or so. Assistance: Nice and quick on this. Burpees: Instead of doing intervals or sprints I just went for the all out effort, which sucked. Still that is a pretty decent time. I got 25 unbroken out of the gate and then took another break at 40 and then finished the last ten. Felt good to get the heart beating some. I'll plan to do some OHP and a metcon tomorrow evening. Gotta burn off the 4 pounds I put on last week... Have a good night! Nice work. Glad that your daughter is on the mend. I have some calories to burn as well. Too much good food.
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