Post by TM79 on Dec 29, 2016 17:51:20 GMT
Squat
Work up to a 7 Rep Max for the day: 7x135, 165, 185, 205, 225, 245 (PR 7RM)
Deadlift
Work up to a 7 Rep Max for the day: 7x235, 285, 305, 325 (PR)
Time: 25:00
Assistance
4 Rounds:
8 A2G Squats, 135 lbs
10 Ground to Overheads, 40 lb Dumbbell (Alternating)
5 Slow Dragonflies
Time: 11:20
Conditioning: Metcon
For Time:
15 Burpees
115 lb Clean & Jerks, 10 Reps
12 Burpees
115 lb Clean & Jerks, 8 Reps
9 Burpees
115 lb Clean & Jerks, 6 Reps
Time: 10:58
Comments: The beach trip set me back a few days this week so I'm going to workout back to back today, tomorrow and possibly Saturday. It's...... yes..... cold and raining, so I'm going to opt for a metcon today instead of an interval run.
Squat: Really shocked to have gotten a PR on squat. I guess all of that slacking off, over eating, stress, sleep deprivation and beer has paid off. The depth looked better on the 245 set than at 225 to me.
Deadlift: Whoa... A deadlift PR for me right now is like riding a unicorn on a street of gold after winning the lottery. I'll take it!
Assistance: First time doing A2G squats in a while. The barbell was in the high bar position. My feet were a little closer together than on my regular squats, but I tried to minimize the knees shooting forward. I just let the bottom drop out and went down as deep as I could and powered out of the hole. Good sets.
Metcon: That was modified from a crossfit metcon. The C&J's were supposed to be 225 lbs. Ha ha.. Funny... I cut the weight in half for those and doubled the reps. Still, those were the PITA of that metcon. On the first round I was getting tripples. By the last round I was getting singles. Oh well, done. Good workout overall. Very pumped to have some PR's! Massive upper body day tomorrow. Have a good day!
Work up to a 7 Rep Max for the day: 7x135, 165, 185, 205, 225, 245 (PR 7RM)
Deadlift
Work up to a 7 Rep Max for the day: 7x235, 285, 305, 325 (PR)
Time: 25:00
Assistance
4 Rounds:
8 A2G Squats, 135 lbs
10 Ground to Overheads, 40 lb Dumbbell (Alternating)
5 Slow Dragonflies
Time: 11:20
Conditioning: Metcon
For Time:
15 Burpees
115 lb Clean & Jerks, 10 Reps
12 Burpees
115 lb Clean & Jerks, 8 Reps
9 Burpees
115 lb Clean & Jerks, 6 Reps
Time: 10:58
Comments: The beach trip set me back a few days this week so I'm going to workout back to back today, tomorrow and possibly Saturday. It's...... yes..... cold and raining, so I'm going to opt for a metcon today instead of an interval run.
Squat: Really shocked to have gotten a PR on squat. I guess all of that slacking off, over eating, stress, sleep deprivation and beer has paid off. The depth looked better on the 245 set than at 225 to me.
Deadlift: Whoa... A deadlift PR for me right now is like riding a unicorn on a street of gold after winning the lottery. I'll take it!
Assistance: First time doing A2G squats in a while. The barbell was in the high bar position. My feet were a little closer together than on my regular squats, but I tried to minimize the knees shooting forward. I just let the bottom drop out and went down as deep as I could and powered out of the hole. Good sets.
Metcon: That was modified from a crossfit metcon. The C&J's were supposed to be 225 lbs. Ha ha.. Funny... I cut the weight in half for those and doubled the reps. Still, those were the PITA of that metcon. On the first round I was getting tripples. By the last round I was getting singles. Oh well, done. Good workout overall. Very pumped to have some PR's! Massive upper body day tomorrow. Have a good day!