Post by TM79 on Dec 21, 2016 17:51:42 GMT
Overhead Press
Work up to a 3 Rep Max for the day: 5x95, 3x105, 115, 125, 135, 145 (tied PR 3RM), 1x150
Superset
Bench
Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 215
Weighted Pull-up
Work up to a 2 Rep Max for the day: 2x35, 45, 55, 65 (PR 2 Rep Max)
Time: 29:38
Assistance
4 Rounds:
8 CGBP, 135 lbs
8 Standing OH Dumbbell Press, 40 lb Dumbbells
8 Straight Leg Deadlifts, 40 lb Dumbbells
Time: 9:00
Conditioning: Metcon
"300"
For Time:
• 25 Pull-ups
• 50 Deadlift 135lb
• 50 Push-ups
• 50 Box Jumps 20"
• 50 Knees to Elbows
• 50 KB Swings 1.5 pood
• 25 Pull-ups
Time: 15:15 (PR)
Comments: Well, birthday workout here. 37 years old today. Put on my favorite Pandora Station (Merle Haggard) and went for it. Combining OHP, Pull-ups and Bench so I can free up some time later in the week for company.
OHP: Happy to have tied my current and long standing 3 Rep Max. That one has been standing since 4/7/2015, but I did get 5 reps that day.
Bench: Could have kept going on this one and probably gotten 225, but wasn't setup to spot myself.
Weighted Pull-up: Happy with that PR!
Assistance: Tricep burner! The CGBP followed by OHP was terrible! It didn't occur to me that I had forgotten to program a pull exercise for this assistance. Oh well, 50 pull-ups coming up in this metcon.
Metcon: This is a classic and it is one of my favorites. My current best time on this is 16:10 from 4/20/16. Not feeling that terrific out here today, but we'll see if I can beat it. Here goes...
Well daggone. I may not be as good as I once was, but I'm as good once as I ever was. Hope y"all have a great day!
Work up to a 3 Rep Max for the day: 5x95, 3x105, 115, 125, 135, 145 (tied PR 3RM), 1x150
Superset
Bench
Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 215
Weighted Pull-up
Work up to a 2 Rep Max for the day: 2x35, 45, 55, 65 (PR 2 Rep Max)
Time: 29:38
Assistance
4 Rounds:
8 CGBP, 135 lbs
8 Standing OH Dumbbell Press, 40 lb Dumbbells
8 Straight Leg Deadlifts, 40 lb Dumbbells
Time: 9:00
Conditioning: Metcon
"300"
For Time:
• 25 Pull-ups
• 50 Deadlift 135lb
• 50 Push-ups
• 50 Box Jumps 20"
• 50 Knees to Elbows
• 50 KB Swings 1.5 pood
• 25 Pull-ups
Time: 15:15 (PR)
Comments: Well, birthday workout here. 37 years old today. Put on my favorite Pandora Station (Merle Haggard) and went for it. Combining OHP, Pull-ups and Bench so I can free up some time later in the week for company.
OHP: Happy to have tied my current and long standing 3 Rep Max. That one has been standing since 4/7/2015, but I did get 5 reps that day.
Bench: Could have kept going on this one and probably gotten 225, but wasn't setup to spot myself.
Weighted Pull-up: Happy with that PR!
Assistance: Tricep burner! The CGBP followed by OHP was terrible! It didn't occur to me that I had forgotten to program a pull exercise for this assistance. Oh well, 50 pull-ups coming up in this metcon.
Metcon: This is a classic and it is one of my favorites. My current best time on this is 16:10 from 4/20/16. Not feeling that terrific out here today, but we'll see if I can beat it. Here goes...
Well daggone. I may not be as good as I once was, but I'm as good once as I ever was. Hope y"all have a great day!