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Post by TM79 on Nov 29, 2016 22:33:45 GMT
Deload Overhead Press Work up to 3(5x50%): 10x45, 5x65, 3(5x85)
Widwomaker: 10x85 lbs
Pull-up 5x5 @ BW: 5, 5, 5, 5, 5
Widowmaker: 10xBW
Time: 6:45
Assistance 2 Rounds: 10 Push Press, 85 lbs 10 Dumbbell Curls, 30 lb Dumbbells 10 Good Mornings, 85 lbs
Time: 3:05
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of: 10 Overhead Press, 40 lb Dumbbells 20 SDHPs, 65 lb Barbell 30 Box Step-ups to 24" Box (alternating)
Post Rounds Completed: 2 Rounds +10 OHP +20 SDHPs +8 Step-ups
Comments: OHP & PU's: Supersetted these and did a set of each every minute on the minute. Nothing special. Got it done. Assistance: Nothing to it. Back was sore for the Good Mornings. Imagine that... Metcon: This was a variation of a crossfit metcon. The OHP was a sub for Handstand Push-ups to a 6" deficit. I used a hammer grip and was very strict with the form. Each rep came all the way down, touched the shoulders, then back up. Each set was 7 & 3 on those. SDHPs were a sub for a 20 calorie row. Step-ups were a sub for walking lunges (I think). Anyway, it wasn't terribly challenging. Good deload metcon. Tomorrow will probably be a rest day with Bench coming up after that and then a run. Have a good night!
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Post by jaysun on Nov 30, 2016 0:57:22 GMT
WU: 10-8-6-4-2 reps of front squats(95,115,135,175, 215)jumping jacks and push ups TT=7'18" Strength: Front squats 5x2@215 and 2x5@155 TT~10' Conditioning: 3 rounds of KBS@55# (33,30,35), AMSU'S (25,20,26), pull ups (12,10,8) and goblet squats (15,16,15) Spend one minute at each station with a 1' rest after goblet squats. Score is total reps. Total reps=250 Notes: good strength session. That metcon has potential to be just awful. Definitely will be feeling that tomorrow just like I felt yesterday today. Hope you had a great day.
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Post by jaysun on Nov 30, 2016 0:59:14 GMT
Deload Overhead Press Work up to 3(5x50%): 10x45, 5x65, 3(5x85) Widwomaker: 10x85 lbs Pull-up 5x5 @ BW: 5, 5, 5, 5, 5 Widowmaker: 10xBW Time: 6:45 Assistance 2 Rounds: 10 Push Press, 85 lbs 10 Dumbbell Curls, 30 lb Dumbbells 10 Good Mornings, 85 lbs Time: 3:05 Conditioning: Metcon Complete as many rounds as possible in 10 minutes of: 10 Overhead Press, 40 lb Dumbbells 20 SDHPs, 65 lb Barbell 30 Box Step-ups to 24" Box (alternating) Post Rounds Completed: 2 Rounds +10 OHP +20 SDHPs +8 Step-ups Comments: OHP & PU's: Supersetted these and did a set of each every minute on the minute. Nothing special. Got it done. Assistance: Nothing to it. Back was sore for the Good Mornings. Imagine that... Metcon: This was a variation of a crossfit metcon. The OHP was a sub for Handstand Push-ups to a 6" deficit. I used a hammer grip and was very strict with the form. Each rep came all the way down, touched the shoulders, then back up. Each set was 7 & 3 on those. SDHPs were a sub for a 20 calorie row. Step-ups were a sub for walking lunges (I think). Anyway, it wasn't terribly challenging. Good deload metcon. Tomorrow will probably be a rest day with Bench coming up after that and then a run. Have a good night! Good looking workout! That metcon could get nasty. I just posted a November 29 thread... sorry
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Post by TM79 on Nov 30, 2016 11:20:28 GMT
WU: 10-8-6-4-2 reps of front squats(95,115,135,175, 215)jumping jacks and push ups TT=7'18" Strength: Front squats 5x2@215 and 2x5@155 TT~10' Conditioning: 3 rounds of KBS@55# (33,30,35), AMSU'S (25,20,26), pull ups (12,10,8) and goblet squats (15,16,15) Spend one minute at each station with a 1' rest after goblet squats. Score is total reps. Total reps=250 Notes: good strength session. That metcon has potential to be just awful. Definitely will be feeling that tomorrow just like I felt yesterday today. Hope you had a great day. Good job on that one! I really like the simplicity of your workouts. They are simple, yet effective. Cool metcon as well. You should definitely be feeling that tomorrow.... well, today. Great job and thanks on mine!
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