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Post by jaysun on Feb 27, 2017 22:13:51 GMT
WU: 65432 reps of push ups and OHP loads=45,65,85,105,125 TT=4'03" Strength: 12' EMOM of push press loads=115,120,135,140,145,150,155,160,165,170,175,180 Conditioning: 14' AMRAP of: 80 single unders,10 TTB,10 HSPU's,10 pull ups, 30" rest TR=4+80 SUs+4 TTB Notes: Shoulders were smoked after the open WOD yesterday. Managed some decent numbers though. The conditioning was tough. That combination of movements was definitely designed by someone who knows anatomy and physiology. By the third round my lats and arms were burning. Hope you had a great day!
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Post by TM79 on Feb 27, 2017 23:37:21 GMT
WU: 65432 reps of push ups and OHP loads=45,65,85,105,125 TT=4'03" Strength: 12' EMOM of push press loads=115,120,135,140,145,150,155,160,165,170,175,180 Conditioning: 14' AMRAP of: 80 single unders,10 TTB,10 HSPU's,10 pull ups, 30" rest TR=4+80 SUs+4 TTB Notes: Shoulders were smoked after the open WOD yesterday. Managed some decent numbers though. The conditioning was tough. That combination of movements was definitely designed by someone who knows anatomy and physiology. By the third round my lats and arms were burning. Hope you had a great day! Great job! Very heavy on the PP. Yeah, I'll bet that was tough after yesterday. Good job on today's metcon too. It definitely looked tough.
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Post by TM79 on Feb 27, 2017 23:38:28 GMT
Mesocycle 15. Week 5. Session 1. Squat Work up to 3(8x195): 8x135, 165, 195, 195, 195 Deadlift Work up to 3(8x265): 8x235, 255, 265, 265, 265 Time: 13:10 Accessory 4 Rounds: 8 Box Step-ups (per leg), 40 lb Dumbbells 12 KB Swings 12 Jump Squats 12 V-ups Time: 14:00 Conditioning: Intervals/Sprints 8 Rounds: 2 Man Makers (Fast), 30 lb Dumbbells 200 Meter Run (Slow) Post Man Maker Splits: 29, 27, 27, 27, 27, 29, 28, 29 Comments: Squat: Felt pretty good on these. Nice sets. Just let the bottom fall out, hit the bottom and came back up. Deadlift: These, on the other hand, were terrible. Felt something in my lower back on the last set. Hopefully that won't turn out to be anything bad. I probably shouldn't have rushed through them like I did. Accessory: Good God that sucked... Haven't done that many heavy(ish) box step-ups in a while. Following that with KB Swings wasn't that much of a break and Jump Squats wasn't either. The V-ups, however, felt like a breeze. Intervals/Sprints: That's it. I just hate myself... Actually, that wasn't that bad. Burpees are worse. It's just hard to move through Man Makers that fast. Still, I'm dripping with sweat out here so it did the trick. Planning to do some OHP and a metcon tomorrow. My lower back is hurting a little, so I'll put some heat on it. Have a good night!
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Post by jaysun on Feb 28, 2017 11:27:49 GMT
Mesocycle 15. Week 5. Session 1. Squat Work up to 3(8x195): 8x135, 165, 195, 195, 195 Deadlift Work up to 3(8x265): 8x235, 255, 265, 265, 265 Time: 13:10 Accessory 4 Rounds: 8 Box Step-ups (per leg), 40 lb Dumbbells 12 KB Swings 12 Jump Squats 12 V-ups Time: 14:00 Conditioning: Intervals/Sprints 8 Rounds: 2 Man Makers (Fast), 30 lb Dumbbells 200 Meter Run (Slow) Post Man Maker Splits: 29, 27, 27, 27, 27, 29, 28, 29 Comments: Squat: Felt pretty good on these. Nice sets. Just let the bottom fall out, hit the bottom and came back up. Deadlift: These, on the other hand, were terrible. Felt something in my lower back on the last set. Hopefully that won't turn out to be anything bad. I probably shouldn't have rushed through them like I did. Accessory: Good God that sucked... Haven't done that many heavy(ish) box step-ups in a while. Following that with KB Swings wasn't that much of a break and Jump Squats wasn't either. The V-ups, however, felt like a breeze. Intervals/Sprints: That's it. I just hate myself... Actually, that wasn't that bad. Burpees are worse. It's just hard to move through Man Makers that fast. Still, I'm dripping with sweat out here so it did the trick. Planning to do some OHP and a metcon tomorrow. My lower back is hurting a little, so I'll put some heat on it. Have a good night! Dropping the bottom out, huh? I hear you. Sometimes it feels good to do some A2G squats. Manmaker sprints? Yuck! I agree with you, burpees stink no matter how you do them. Great job.
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Post by TM79 on Feb 28, 2017 23:47:39 GMT
Yeah man. I don't really do slow negatives that much on squats now. These weren't super fast, but faster than normal. A2G may be a bit of a stretch, but the depth was definitely there. Thanks on the intervals!
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