Post by TM79 on Dec 17, 2016 18:31:40 GMT
Bench/Pull/OHP Superset
Five sets of:
8 Strict Ring Dips
8 Strict Pull-ups
8 Strict Arnold Press, 40 lb Dumbbells
*Rest as needed to maintain proper form.
Time: 13:55
Assistance
4 Rounds:
12 Push-ups
12 Ring Rows
12 Overhead Press, 75 lbs
12 Good Mornings, 75 lbs
Time: 9:35
Conditioning: Metcon
5 Rounds for Time:
12 Left Arm Dumbbell Snatches, 40 lb Dumbbell
12 Right Arm Dumbbell Snatches, 40 lb Dumbbell
15 Close Grip Pull-ups with Knees to Elbows
25 SDHPs, 65 lbs
Rest 3 Minutes (Did not rest)
Time: 27:22
Comments: First time training since Sunday. Finally feeling like a human being after a rough week. I'm combining Bench/OHP and Pulls today and am going to do mostly gymnastics variations of the main lifts. Also, it's cold and rainy so I'm going to skip the run in favor of a metcon.
Superset: Form was good on all sets. Most were broken up into sets of 5 and 3, but it worked. That's still a fair amount of reps in 14 minutes. Each Arnold Press came down and completely reset with a pause at the bottom. Definitely feeling the lack of consistent conditioning and long week.
Assistance: Definitely got the blood flowing on that one. All sets were unbroken. Not particularly hard, but a fair amount of volume.
Metcon: In the interest of finishing this today I skipped the 3 minutes rest between rounds. Still, I took plenty of short breaks. The Snatches were just Ground to Overheads. The Pull-ups with K2E were the worst part of this. Overall in this workout I did 40 strict pull-ups, 48 ring rows and then 75 pull-ups with K2E in the metcon. That is a lot of pull-ups, etc.
Well, glad to get back to it. At first I had no motivation out here, but about halfway through the metcon I started having a fun time. Probably take tomorrow off and do squats on Monday. I'm off until January 3'rd now so plenty of time to workout. Have a good day!
Five sets of:
8 Strict Ring Dips
8 Strict Pull-ups
8 Strict Arnold Press, 40 lb Dumbbells
*Rest as needed to maintain proper form.
Time: 13:55
Assistance
4 Rounds:
12 Push-ups
12 Ring Rows
12 Overhead Press, 75 lbs
12 Good Mornings, 75 lbs
Time: 9:35
Conditioning: Metcon
5 Rounds for Time:
12 Left Arm Dumbbell Snatches, 40 lb Dumbbell
12 Right Arm Dumbbell Snatches, 40 lb Dumbbell
15 Close Grip Pull-ups with Knees to Elbows
25 SDHPs, 65 lbs
Rest 3 Minutes (Did not rest)
Time: 27:22
Comments: First time training since Sunday. Finally feeling like a human being after a rough week. I'm combining Bench/OHP and Pulls today and am going to do mostly gymnastics variations of the main lifts. Also, it's cold and rainy so I'm going to skip the run in favor of a metcon.
Superset: Form was good on all sets. Most were broken up into sets of 5 and 3, but it worked. That's still a fair amount of reps in 14 minutes. Each Arnold Press came down and completely reset with a pause at the bottom. Definitely feeling the lack of consistent conditioning and long week.
Assistance: Definitely got the blood flowing on that one. All sets were unbroken. Not particularly hard, but a fair amount of volume.
Metcon: In the interest of finishing this today I skipped the 3 minutes rest between rounds. Still, I took plenty of short breaks. The Snatches were just Ground to Overheads. The Pull-ups with K2E were the worst part of this. Overall in this workout I did 40 strict pull-ups, 48 ring rows and then 75 pull-ups with K2E in the metcon. That is a lot of pull-ups, etc.
Well, glad to get back to it. At first I had no motivation out here, but about halfway through the metcon I started having a fun time. Probably take tomorrow off and do squats on Monday. I'm off until January 3'rd now so plenty of time to workout. Have a good day!