Post by TM79 on Feb 20, 2017 18:15:34 GMT
Mesocycle 15. Week 4 (Variations). Session 2.
Close Grip Bench
Work up to a 5 Rep Max for the day: 10x135, 5x145, 155, 165, 175, 185
Split Jerk
Work up to a 1 Rep Max for the day: 3x95, 2z115, 1x135, 145, 155, 165 (PR), 175 (PR), 185 (PR)
Landmine Rows
Work up to a 3 Rep Max for the day: 10x45, 5x65, 70, 3x80, 90, 100
Time: 36:30
Accessory
4 Rounds:
8 Overhead Press, 95 lbs
12 Rows, 95 lbs
12 Push-ups on the barbell
12 Back Extensions
Time: 8:50
Conditioning: Metcon
Paul Pena
7 Rounds, each for time of:
100 Meter Sprint
19 KB Swings
10 Burpee Box Jumps
*Rest 1 minute
Splits: 2:10, 2:00, 1:54, 1:54, 1:50, 1:48, 1:49
Comments: My company is headquartered in Europe so once in a while we get some random holiday. Today is one of those days so I'm taking advantage of it. Still pretty sore from yesterday, but need to get this in. I'm grouping Bench, OHP and Row variations all together today and then finishing with a metcon.
CGBP: Originally had Incline Bench slated for today, but hurt my shoulder the last time I did them and can't afford to chance that this week, so CGBP it is. Happy with these sets. Probably could've kept going but wanted to stop while I was ahead.
Split Jerk: Before I had been doing this lift in the front rack (front squat) position. After looking at form videos online, it looked like everyone is starting this with the bar resting well below their finger tips, so that's what I did. Got 50 lbs on my old 1RM! Probably had more in the tank but stopped before things really got ugly.
Landmine Row: Nice and strong on these. That weight does not include the weight of the barbell. So probably topped out around 120-130 lbs on those for 3 reps.
Accessory: Not too bad. Good sets. OHP was cleaned from the floor each time. Push-ups on the barbell were more of a decline push-up but required some balance.
Metcon: This wasn't too bad. You were supposed to rest 3 minutes between rounds so I cut that down to 1 minute and found that was a good amount of rest. The sprints were on the treadmill so they weren't that fast. They were over right when I got up to sprinting speed. Used a 40 lb dumbbell for KB swings. The burpee box jumps ended up being more like burpee box step-ups. I did jump, but very lazily and one foot landed before the other. Still drenched in sweat though.
OK, off to music city tomorrow. Have a good day!
Close Grip Bench
Work up to a 5 Rep Max for the day: 10x135, 5x145, 155, 165, 175, 185
Split Jerk
Work up to a 1 Rep Max for the day: 3x95, 2z115, 1x135, 145, 155, 165 (PR), 175 (PR), 185 (PR)
Landmine Rows
Work up to a 3 Rep Max for the day: 10x45, 5x65, 70, 3x80, 90, 100
Time: 36:30
Accessory
4 Rounds:
8 Overhead Press, 95 lbs
12 Rows, 95 lbs
12 Push-ups on the barbell
12 Back Extensions
Time: 8:50
Conditioning: Metcon
Paul Pena
7 Rounds, each for time of:
100 Meter Sprint
19 KB Swings
10 Burpee Box Jumps
*Rest 1 minute
Splits: 2:10, 2:00, 1:54, 1:54, 1:50, 1:48, 1:49
Comments: My company is headquartered in Europe so once in a while we get some random holiday. Today is one of those days so I'm taking advantage of it. Still pretty sore from yesterday, but need to get this in. I'm grouping Bench, OHP and Row variations all together today and then finishing with a metcon.
CGBP: Originally had Incline Bench slated for today, but hurt my shoulder the last time I did them and can't afford to chance that this week, so CGBP it is. Happy with these sets. Probably could've kept going but wanted to stop while I was ahead.
Split Jerk: Before I had been doing this lift in the front rack (front squat) position. After looking at form videos online, it looked like everyone is starting this with the bar resting well below their finger tips, so that's what I did. Got 50 lbs on my old 1RM! Probably had more in the tank but stopped before things really got ugly.
Landmine Row: Nice and strong on these. That weight does not include the weight of the barbell. So probably topped out around 120-130 lbs on those for 3 reps.
Accessory: Not too bad. Good sets. OHP was cleaned from the floor each time. Push-ups on the barbell were more of a decline push-up but required some balance.
Metcon: This wasn't too bad. You were supposed to rest 3 minutes between rounds so I cut that down to 1 minute and found that was a good amount of rest. The sprints were on the treadmill so they weren't that fast. They were over right when I got up to sprinting speed. Used a 40 lb dumbbell for KB swings. The burpee box jumps ended up being more like burpee box step-ups. I did jump, but very lazily and one foot landed before the other. Still drenched in sweat though.
OK, off to music city tomorrow. Have a good day!