Post by TM79 on Jan 7, 2017 17:50:59 GMT
Bench
Warmup: 10x135, 8x155
Bench Complex:
Use 70% of your 1 Rep Max and complete the following: 175 lbs
Five Sets of:
2 Reps Wide Grip
2 Reps Close Grip
2 Reps Regular Grip
Time: 10:00
Assistance
4 Rounds:
8 Close Grip Bench Press, 135 lbs
8 Strict Wide Grip Pull-ups
15 V-ups
Time: 7:30
Conditioning: Metcon
"The 1920's"
For Time:
20 Strict Pull-ups
20 Push Press, 95 lbs
20 Front Squats, 95 lbs
20 Rows, 95 lbs
20 Jerks, 95 lbs
20 Box Step-ups, 40 lb Dumbbells
20 KB Swings, 1.5 Pood
20 Ground to Overheads, 95 lbs
20 Box Jumps
20 Toes to Bar
20 Bench Press, 95 lbs
20 Power Cleans, 95 lbs
20 Ring Rows
20 OH Press, 95 lbs
20 Squats, 95 lbs
20 Good Mornings, 95 lbs
20 Push-ups
20 Deadlifts, 95 lbs
20 Burpees
Time: 36:58
Comments: Slacked off the second half of this week so I'm hitting some bench and a long metcon today. Normally I would do my long run, but it is snowing and all of the streets are frozen over so I'm subbing a metcon. We only got about half of the snow that they said we were going to get. About 4 inches, but it's still coming down. I'm watching the kids sled down the street while I work out. Pretty fun... Luckily, we haven't taken our Christmas lights down so we are going "Thomas Kinkade" today and having the snowy, lit-up house.
Bench Complex: That was a lot harder than it looked on paper. Those definitely weren't paused reps. That time included set-up and two warm-up sets. About 1 minute rest between sets.
Assistance: Good and challenging.
Metcon: I wrote this one a year or two ago but am not sure if I ever did it. Going to give it a shot today as it is pretty well rounded and should take a while. The name is a play on words. Nineteen sets of twenty. Let's give it a shot...
Well, I was moving right along until the Ground to Overheads. By the time I got to Squats, the winows in the garage door were fogged up and I just wanted to fall over and die. That is definitely a good one though and one of my favorites. No one movement is too taxing, but all together they are brutal. Well, tomorrow will probably be a rest day and then I plan to do squats/deads on Monday. We will likely be stuck in the house until Tuesday so that should workout. Hope you all have a great day!
Warmup: 10x135, 8x155
Bench Complex:
Use 70% of your 1 Rep Max and complete the following: 175 lbs
Five Sets of:
2 Reps Wide Grip
2 Reps Close Grip
2 Reps Regular Grip
Time: 10:00
Assistance
4 Rounds:
8 Close Grip Bench Press, 135 lbs
8 Strict Wide Grip Pull-ups
15 V-ups
Time: 7:30
Conditioning: Metcon
"The 1920's"
For Time:
20 Strict Pull-ups
20 Push Press, 95 lbs
20 Front Squats, 95 lbs
20 Rows, 95 lbs
20 Jerks, 95 lbs
20 Box Step-ups, 40 lb Dumbbells
20 KB Swings, 1.5 Pood
20 Ground to Overheads, 95 lbs
20 Box Jumps
20 Toes to Bar
20 Bench Press, 95 lbs
20 Power Cleans, 95 lbs
20 Ring Rows
20 OH Press, 95 lbs
20 Squats, 95 lbs
20 Good Mornings, 95 lbs
20 Push-ups
20 Deadlifts, 95 lbs
20 Burpees
Time: 36:58
Comments: Slacked off the second half of this week so I'm hitting some bench and a long metcon today. Normally I would do my long run, but it is snowing and all of the streets are frozen over so I'm subbing a metcon. We only got about half of the snow that they said we were going to get. About 4 inches, but it's still coming down. I'm watching the kids sled down the street while I work out. Pretty fun... Luckily, we haven't taken our Christmas lights down so we are going "Thomas Kinkade" today and having the snowy, lit-up house.
Bench Complex: That was a lot harder than it looked on paper. Those definitely weren't paused reps. That time included set-up and two warm-up sets. About 1 minute rest between sets.
Assistance: Good and challenging.
Metcon: I wrote this one a year or two ago but am not sure if I ever did it. Going to give it a shot today as it is pretty well rounded and should take a while. The name is a play on words. Nineteen sets of twenty. Let's give it a shot...
Well, I was moving right along until the Ground to Overheads. By the time I got to Squats, the winows in the garage door were fogged up and I just wanted to fall over and die. That is definitely a good one though and one of my favorites. No one movement is too taxing, but all together they are brutal. Well, tomorrow will probably be a rest day and then I plan to do squats/deads on Monday. We will likely be stuck in the house until Tuesday so that should workout. Hope you all have a great day!