Mesocycle 15. Week 3. Session 1.
Squat
In 8 Sets, work up to 3(3x245): 10x135, 5x165, 185, 205, 3x225, 245, 245, 245
Time: 11:55
Accessory
4 Rounds:
8 Lateral Box Step-ups (per leg), 65 lb Barbell
20 Air Squats
10 Hanging Leg Raises
Time: 11:10
Conditioning: Intervals/Sprints
6 Rounds of:
15 Burpees, as fast as possible
400 Meter Run, slow
Post splits for burpees: 41, 40, 41, 40, 40, 42
Comments: Absolutely dragging for this one. Didn't sleep well last night and worked 11 hours today. Oh well, such is life...
Squat: Initially felt pretty tired on these, but by the heavier sets I was feeling OK. Good sets.
Accessory: First time doing lateral box step-ups. They are definitely challenging. Was huffing and puffing through this.
Intervals: This was very challenging. Never really lost pace on the burpees, but there were no breaks between rounds, etc. so the cumulative effort was definitely tough. The running was all on the treadmill at a 10 minute mile pace so each 400 was about 2:30. That's 15 minutes of running and about 4 minutes of all out effort on burpees. So about 20 minutes overall. Definitely pouring sweat now.
Well, glad to have this one in the books. OHP/Pull-ups and a metcon tomorrow. Have a good night!