Mesocycle 15. Week 1. Session 3.
Deadlift
In 6 sets, work up to 3(7x275): 7x235, 255, 265, 275, 275, 275
Time: 8:45
Accessory
4 Rounds:
8 Snatch Pulls, 75 lbs
8 Hang Power Snatches, 75 lbs
8 Back Extensions holding a 25 lb plate
Time: 7:45
Conditioning: Metcon
"50"
Complete 50 Reps of the Following (without partitioning):
Pull-ups
Push-ups
Sit-ups
Squats
Time: 6:50 (PR over 8:07 from 3/18/15)
Then: 1 Mile Run, Slow Pace: 9:05
400 Meter Walk (Cool Down): Untimed. 175 Calories
Comments: Not much sleep again last night, but wanted to get this one in since I got home at a decent hour today and it is fairly warm out here.
Deadlift: Man deadlifts suck when you're tired. Two 11 hour days back to back and barely any sleep. Still got through them though. I was making stupid mistakes like gripping the bar wrong so I know I was tired.
Accessories: Just realized I have been meaning to say this instead of "Assistance" this entire time. Oh well, minor detail.
This was pretty tough. Snatch Pulls were light at 75 lbs, as were HPS, but back to back they were tough. Followed that combo with Back Extensions. The box was too far out so my knees were hurting trying to support my weight. Got through it though.
Metcon: Had a different metcon planned but it would've taken a lot longer and I'm beat so I decided to do this one instead. I finished this in 8:07 on 3/18/15.
Wow! I'll take that PR, especially today! Still, that was so quick that I felt like I needed to do a little more so I did a mile jog and a 400 meter walk cool down. OK. Going to try and hit another metcon before my run on Saturday. Have a good night!