Superset Five Rounds of:
Seated Overhead Press, 40 lb Dumbbells, Max Reps: 8, 7, 7, 8, 7
Hammer Grip Pull-ups, Max Reps: 10, 12, 10, 9, 8
Rest 1 Minute
Time: 7:40
Assistance
4 Rounds:
10 Handstand Push-ups (Piked)
10 Pendlay Rows, 135 lbs
10 Back Extensions
Time: 8:58
Conditioning: Metcon
"Double Helen"
3 Rounds for Time of:
Run 800 Meters
42 KB Swings
24 Pull-ups
Time: 21:38
Comments: It looks like I am riding the desk this week so I'm going to push on the gas a little as far as conditioning goes. I feel like I've been letting myself get out of shape lately and it's really pissing me off. It's time to go long again. Also, I'm going to do some variations this week for upper body, just to mix things up a little.
Seated DB OHP: These were seated on a 24" box with no back support. Decent sets.
Hammer Grip Pull-ups: Need to be getting more of these.
Assistance: This sucked a lot more than than it did on paper. Each of those movements involved being either upside down or bent over. I kept taking breaks between exercises just to be upright again.
Metcon: This is a crossfit classic. I've doubled the running distance and reps on it though to make it take longer. I'm hoping I can get this done in around 20 minutes. Here goes...
Man, I ate too much crap for lunch today. My stomach felt like it was full of concrete during this entire workout and especially during the metcon. The 800's were on the treadmill at 8mph (7:30 Pace). KB Swings were done with a 40 lb dumbbell. Good metcon. Glad it's over. Ha ha... OK, have a good night!