Post by TM79 on Jan 2, 2017 16:58:45 GMT
Paused Box Squat, 12"
Work up to a 5 Rep Max for the day: 5x135, 165, 185, 205, 225, 235 (PR 5RM)
Sumo Deadlift
Work up to a 5 Rep Max for the day: 5x235, 265, 2x285, 5x235
Time: 23:00
Assistance
4 Rounds:
20 Box Step-ups
10 Ground to Overheads, 65 lbs
10 Knees to Elbows
Time: 11:40
Conditioning: Interval Sprints
5 Minute EMOM:
2 Man Makers, 30 lb Dumbbells
Then, 5 Minute EMOM:
10 Burpees
Comments: Good and rested for this one. Did tons of stretching yesterday evening and am feeling more loose today. Going to do some variations of main lifts this week. That may allow me to workout in a hotel later this week if needed.
Box Squat: Felt good for these. Very happy with those sets and a PR!
Sumos: I had forgotten about the issue I was having with the knurling. Lost my grip at 285 lbs and just did a drop set after that.
Assistance: This was good. Did step-ups to a 24" Box and did 10 right leg, then 10 left. It's just quicker that way.
Interval/Sprints: Decided to mix it up here. Haven't done Man Makers in a while and wanted to work those in. All sets were roughly 30 seconds of all out effort followed by 30 seconds of rest. By the end of the 7'th set I was sweating so much I had to keep moving around the garage doing burpees so I didn't slip. Good stuff.
Well, that's it for today, and for the holiday break. I hope you all enjoy the rest of your day. Not sure how the rest of this week is going to shape up. We'll see. Have a good one!
Work up to a 5 Rep Max for the day: 5x135, 165, 185, 205, 225, 235 (PR 5RM)
Sumo Deadlift
Work up to a 5 Rep Max for the day: 5x235, 265, 2x285, 5x235
Time: 23:00
Assistance
4 Rounds:
20 Box Step-ups
10 Ground to Overheads, 65 lbs
10 Knees to Elbows
Time: 11:40
Conditioning: Interval Sprints
5 Minute EMOM:
2 Man Makers, 30 lb Dumbbells
Then, 5 Minute EMOM:
10 Burpees
Comments: Good and rested for this one. Did tons of stretching yesterday evening and am feeling more loose today. Going to do some variations of main lifts this week. That may allow me to workout in a hotel later this week if needed.
Box Squat: Felt good for these. Very happy with those sets and a PR!
Sumos: I had forgotten about the issue I was having with the knurling. Lost my grip at 285 lbs and just did a drop set after that.
Assistance: This was good. Did step-ups to a 24" Box and did 10 right leg, then 10 left. It's just quicker that way.
Interval/Sprints: Decided to mix it up here. Haven't done Man Makers in a while and wanted to work those in. All sets were roughly 30 seconds of all out effort followed by 30 seconds of rest. By the end of the 7'th set I was sweating so much I had to keep moving around the garage doing burpees so I didn't slip. Good stuff.
Well, that's it for today, and for the holiday break. I hope you all enjoy the rest of your day. Not sure how the rest of this week is going to shape up. We'll see. Have a good one!