Overhead Press
Work up to a 5 Rep Max for the day: 10x45, 5x95, 105, 115, 125, 3x135
Weighted Pull-ups
Complete one set at the following weights for max reps:
45 lbs: 4
35 lbs: 6 (PR)
25 lbs: 8 (PR 7-8RM)
15 lbs: 8
Bodyweight: 10
Time: 20:40
Assistance
4 Rounds:
10 Decline Push-ups (feet on 30" box)
10 Inverted, Reverse Grip Barbell Rows
10 Reverse Hypers
Time: 4:45
Conditioning:
30-20-10 Reps for Time of:
Toes to Bar
KB Swings (40 lb Dumbbell)
Time: 6:45
Comments: Going to do some OHP and Pull-ups.
OHP: Pleased with these sets. Started off feeling really weak and then got a little more gas in the tank at the end.
Pull-ups: Wow, wasn't expecting PR's on these. Nice and strong!
Assistance: Quick and challenging.
Conditioning: Did probably 25 trips up and down 3 flights of steps at work today. I did every other step on the way up to make it more challenging. That being said, I'll do a little bit easier metcon tonight. This one wasn't too bad. Getting through the TTB was the worst part. Those were supposed to be GHD sit-ups but I don't really have a good set-up for doing those so I subbed TTB. Also scaled the reps from 50-40-30-20-10. Ha ha, yeah right. Have a good night!