Overhead Press
Work up to a 5 Rep Max for the day: 5x95, 105, 115, 125
Squat Deload
3x5@50%: 5x135, 3(5x155)
Deadlift Deload
3x5@50%: 3(5x185)
Time: 11:00
Assistance
4 Rounds:
8 Dumbbell Power Cleans, 30 lb Dumbbells
8 Squats, holding 30 lb Dumbbells
8 Arnold Press, 30 lb Dumbbells
8x4-Count Flutter Kicks
Time: 7:55
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
15 Push-ups
20 Squats
Post Rounds Completed: 13 Rounds +10 Pull-ups
Comments: Decided to do some OHP and a little deload work for squats and deads to see how they feel.
OHP: Felt week on these. A week off and then a long work week will do that to you.
Squat: Nice and deep. These felt good.
Deadlift: Effortless...
Assistance: No breaks and each dumbbell exercise went straight into the next.
Conditioning: This looks a lot like one of my favorite metcons, Cindy. My current record is 22 rounds in 20 minutes on Cindy. The reps are all increased by 5 in this one though. I'd be happy to get 10 rounds of these done but don't know if it's happening today. Let's see...
Results: I'll take it. I was thinking that on a good day I may be able to get 15 rounds on this, but that may be a stretch. Pull-ups were mostly 6 & 4. Push-ups were unbroken for a while and then ended up being 10 & 5 for about the last half. Squats were unbroken in all rounds. Definitely got the blood flowing and am covered in sweat. Planning to hit some bench/pull-ups tomorrow or Saturday. Also have a run coming up. Have a good night!