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Post by jaysun on Mar 9, 2017 21:47:00 GMT
WU: none Strength: 12' EMOM 2 squat cleans loads=95,100,105,110,115,120,125,130,135,140,145,150 Conditioning: 3 rounds, 1 minute per station of: TTB(18,18,20), KBS@55#(30,32,29), med ball cleans@25#(10,13,12) Score: 182 total reps Notes: Quick and gasser of a WOD. Pretty happy with those clean numbers. I don't do them very often and I could have handled more weight, but I was happy with the results. Hope you have a good day.
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Post by TM79 on Mar 10, 2017 0:38:40 GMT
WU: none Strength: 12' EMOM 2 squat cleans loads=95,100,105,110,115,120,125,130,135,140,145,150 Conditioning: 3 rounds, 1 minute per station of: TTB(18,18,20), KBS@55#(30,32,29), med ball cleans@25#(10,13,12) Score: 182 total reps Notes: Quick and gasser of a WOD. Pretty happy with those clean numbers. I don't do them very often and I could have handled more weight, but I was happy with the results. Hope you have a good day. Great job on the squat cleans! Respectable numbers. Nice looking metcon too. I'd love to try med ball cleans sometime.
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Post by TM79 on Mar 10, 2017 0:39:11 GMT
Mesocycle 15. Week 6. Session 3.
Bench Press Work up to 3(6x205+): 10x135, 6x165, 185, 205, 205, 205
Rows Work up to 3(6 Rep Max for the Day): 10x135, 6x155, 175, 185, 185, 185
Time: 20:00
Accessory 4 Rounds: 8 CGBP, 135 lbs 8 Dumbbell Curls, 40 lb Dumbbells 10 Close Grip Push-ups 12 Dumbbell Rows, 40 lb Dumbbells 8 Back Extensions holding a 25 lb Plate
Time: 11:00
Conditioning: Out of time.
Comments: My boss threw a wrench in my plan for this evening. I have to go to a happy hour meeting with some clients so came home early to workout. Bench: Felt pretty good on these sets. Pauses were decent. Current rep max is 215 and that definitely wasn't happening today. A good showing despite having a fairly long upper body session last night. Rows: Good sets here too. Nice and solid. Accessory: Started out at 165 on CGBP and only went for 6 reps. Dropped down to 135 after that. Triceps were just smoked from the last two days. The curls got tough by the third round and the CG Push-ups just further smoked the tris. Was out of time and already running late by the end of accessory work so had to skip conditioning. I'll try to get that in tomorrow morning or evening. Hope you all have a good night!
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Post by jaysun on Mar 10, 2017 3:10:07 GMT
Mesocycle 15. Week 6. Session 3. Bench Press Work up to 3(6x205+): 10x135, 6x165, 185, 205, 205, 205 Rows Work up to 3(6 Rep Max for the Day): 10x135, 6x155, 175, 185, 185, 185 Time: 20:00 Accessory 4 Rounds: 8 CGBP, 135 lbs 8 Dumbbell Curls, 40 lb Dumbbells 10 Close Grip Push-ups 12 Dumbbell Rows, 40 lb Dumbbells 8 Back Extensions holding a 25 lb Plate Time: 11:00 Conditioning: Out of time. Comments: My boss threw a wrench in my plan for this evening. I have to go to a happy hour meeting with some clients so came home early to workout. Bench: Felt pretty good on these sets. Pauses were decent. Current rep max is 215 and that definitely wasn't happening today. A good showing despite having a fairly long upper body session last night. Rows: Good sets here too. Nice and solid. Accessory: Started out at 165 on CGBP and only went for 6 reps. Dropped down to 135 after that. Triceps were just smoked from the last two days. The curls got tough by the third round and the CG Push-ups just further smoked the tris. Was out of time and already running late by the end of accessory work so had to skip conditioning. I'll try to get that in tomorrow morning or evening. Hope you all have a good night! Good looking workout. I always have to remind myself that I don't have to go as heavy as I can every time I lift. Thanks on my stuff. Those squat cleans were A2G. 150# was just right.
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