Post by TM79 on Feb 19, 2017 23:05:59 GMT
Mesocycle 15. Week 4 (Variations). Session 1.
Box Squat (12")
Work up to a 5 Rep Max for the day: 10x135, 5x155, 185, 200, 210, 220, 230 (PR 5RM)
Power Snatch
Work up to a 1 Rep Max for the day: 3x65, 85, 2x95, 1x105, 115, 125 (bad rep)
Time: 27:20
Accessory
4 Rounds:
8 Snatch Grip Deadlifts at 150% of Snatch 1RM (185 lbs)
20 Box Step-ups, 24" (Unweighted)
12 Knees to Elbows
Time: 12:33
Conditioning: Intervals/Sprints
4 Rounds:
800 Meter Run, Slow
20 Burpees, as fast as possible
*Rest 1 Minute
Post Burpees Splits: 56, 58, 56, 60
Comments: Late afternoon workout today. On weekends I usually workout in the morning (fasting) and definitely prefer that. Stomach still feels full from lunch...
Box Squat: Felt pretty sluggish for these but still managed a PR. I'll take it!
Power Snatch: Good looking sets until 125. I had to do a slight press to lock out so that was a bad rep. Oh well...
Accessory: This was tough. Haven't done deadlifts as an accessory in a long time and was sucking wind big time. Since the step-ups were unweighted I upped them to 24" and added some reps. Still very challenging. The K2E sucked because my abs were still sore from GHD sit-ups on Friday. Tough sets all around.
Intervals/Sprints: If you're ever trying to just flat out torture yourself, try doing what I just did. It's difficult trying to find the words to describe exactly how much that sucked. Basically, I would run a half mile in about 5 minutes (pretty slow), then hop right off the treadmill and do 20 burpees all out. Then I would rest for a minute, then repeat... I wore the heart rate monitor during that and my heart rate would be almost at my maximum (~180) when I finished doing burpees. Then I would rest a minute and it would fall down to around 145. I would then jump on the treadmill and ended up having to slow down to about an 11 minute mile pace to keep my heart rate below 155 bpm (85%) on the last two rounds. So overall, that was two miles of running (jogging) and 80 burpees. Definitely puke worthy.
Tomorrow I'm planning to do Bench and OH Press variations. I may go ahead and throw in some pull variation as well and just get all of my lifting done for the week. I've got a long road trip to Tennessee Tuesday - Thursday so will not want to have much left to do when I get home. Have a good night!
Box Squat (12")
Work up to a 5 Rep Max for the day: 10x135, 5x155, 185, 200, 210, 220, 230 (PR 5RM)
Power Snatch
Work up to a 1 Rep Max for the day: 3x65, 85, 2x95, 1x105, 115, 125 (bad rep)
Time: 27:20
Accessory
4 Rounds:
8 Snatch Grip Deadlifts at 150% of Snatch 1RM (185 lbs)
20 Box Step-ups, 24" (Unweighted)
12 Knees to Elbows
Time: 12:33
Conditioning: Intervals/Sprints
4 Rounds:
800 Meter Run, Slow
20 Burpees, as fast as possible
*Rest 1 Minute
Post Burpees Splits: 56, 58, 56, 60
Comments: Late afternoon workout today. On weekends I usually workout in the morning (fasting) and definitely prefer that. Stomach still feels full from lunch...
Box Squat: Felt pretty sluggish for these but still managed a PR. I'll take it!
Power Snatch: Good looking sets until 125. I had to do a slight press to lock out so that was a bad rep. Oh well...
Accessory: This was tough. Haven't done deadlifts as an accessory in a long time and was sucking wind big time. Since the step-ups were unweighted I upped them to 24" and added some reps. Still very challenging. The K2E sucked because my abs were still sore from GHD sit-ups on Friday. Tough sets all around.
Intervals/Sprints: If you're ever trying to just flat out torture yourself, try doing what I just did. It's difficult trying to find the words to describe exactly how much that sucked. Basically, I would run a half mile in about 5 minutes (pretty slow), then hop right off the treadmill and do 20 burpees all out. Then I would rest for a minute, then repeat... I wore the heart rate monitor during that and my heart rate would be almost at my maximum (~180) when I finished doing burpees. Then I would rest a minute and it would fall down to around 145. I would then jump on the treadmill and ended up having to slow down to about an 11 minute mile pace to keep my heart rate below 155 bpm (85%) on the last two rounds. So overall, that was two miles of running (jogging) and 80 burpees. Definitely puke worthy.
Tomorrow I'm planning to do Bench and OH Press variations. I may go ahead and throw in some pull variation as well and just get all of my lifting done for the week. I've got a long road trip to Tennessee Tuesday - Thursday so will not want to have much left to do when I get home. Have a good night!