Post by TM79 on Dec 19, 2016 22:08:26 GMT
Squat
Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 225, 245, 265
Deadlift
Work up to a 3 Rep Max for the day: 5x235, 3x285, 305, 325
Time: 21:20
Assistance
4 Rounds:
12 Box Step-ups holding 30 lb Dumbbells
10 SDHPs, 95 lbs
12 V-ups
Time: 8:30
Conditioning: Sprints
Five Rounds of 10 Burpees Fast EMOM
Splits: 27, 27, 26, 26, 27
Then, Five Rounds of Cindy EMOM
*One Round of Cindy is: 5 Pull-ups, 10 Push-ups, 15 Squats
Splits: 31, 29, 29, 29, 28
Comments: I've had some knee pain return due to work last week and climbing up and down a ladder a lot putting up lights. Going to hit some squats anyway.
Squat: Man, I was going to try to break my 3 rep max but my phone ran out of memory after the 265 video. Nothing like a $600 phone with barely any memory. POS... Spent a few minutes trying to find stuff to delete and my legs got cold so I didn't want to go that heavy after that.
Deads: First time doing these in a little while. Still having some back pain, but hoping for the best. Could have kept going, but I was starting to bounce the bar a little between reps so I stopped there.
Assistance: First time doing weighted step-ups in a while. Glad to be able to do those again. They still suck. Went at a pretty comfortable pace for this.
Sprints: Decided to mix these up a little. Instead of doing 10 rounds of 10 burpees I threw in 5 rounds of Cindy, which is an old favorite. Good times on all of these sprints.
OK, Overhead Press and a metcon tomorrow. Have a good night!
Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 225, 245, 265
Deadlift
Work up to a 3 Rep Max for the day: 5x235, 3x285, 305, 325
Time: 21:20
Assistance
4 Rounds:
12 Box Step-ups holding 30 lb Dumbbells
10 SDHPs, 95 lbs
12 V-ups
Time: 8:30
Conditioning: Sprints
Five Rounds of 10 Burpees Fast EMOM
Splits: 27, 27, 26, 26, 27
Then, Five Rounds of Cindy EMOM
*One Round of Cindy is: 5 Pull-ups, 10 Push-ups, 15 Squats
Splits: 31, 29, 29, 29, 28
Comments: I've had some knee pain return due to work last week and climbing up and down a ladder a lot putting up lights. Going to hit some squats anyway.
Squat: Man, I was going to try to break my 3 rep max but my phone ran out of memory after the 265 video. Nothing like a $600 phone with barely any memory. POS... Spent a few minutes trying to find stuff to delete and my legs got cold so I didn't want to go that heavy after that.
Deads: First time doing these in a little while. Still having some back pain, but hoping for the best. Could have kept going, but I was starting to bounce the bar a little between reps so I stopped there.
Assistance: First time doing weighted step-ups in a while. Glad to be able to do those again. They still suck. Went at a pretty comfortable pace for this.
Sprints: Decided to mix these up a little. Instead of doing 10 rounds of 10 burpees I threw in 5 rounds of Cindy, which is an old favorite. Good times on all of these sprints.
OK, Overhead Press and a metcon tomorrow. Have a good night!