Post by TM79 on Mar 12, 2017 20:00:03 GMT
Mesocycle 15. Week 7. Session 1.
Squat
Work up to 3(4x235): 10x135, 8x185, 6x205, 4x225, 235, 235, 235
Deadlift
Work up to 3(4x305): 10x185, 8x225, 6x265, 4x285, 305, 315, 315
Time: 23:35
Accessory
4 Rounds:
10 Lateral Box Step-ups (per leg) holding a 25 lb plate
10 Ground to Overheads, 65 lbs
15 Jump Squats
10 Knees to Elbows (3-Count Pause at the top)
Time: 14:30
Conditioning: Intervals/Sprints
4 Rounds:
10 Barbell Burpees (65 lbs), Fast
400 Meter Run, Slow
*Rest 60 Seconds
Post Splits: 3:44, 3:54, 3:51, 3:43
Comments: Well, my boss didn't want to leave until later today so I guess I'm going to workout after all. Going to do squats and deads. I mean, what could be better after running 4 miles yesterday and before a long car ride and some hard manual labor?
Squat: Felt pretty decent on these. Good sets. Depth could've been deeper, but not bad after that run.
Deadlift: Really felt the run here. Still, the sets were good.
Accessory: This was tough. Just a lot of work in a short period of time. Thought of the pauses during K2E on the first round so decided to do those. By the 4'th round I was cursing myself for it. Good stuff and I am drenched in sweat already.
Intervals: First time doing barbell burpees and my prediction was correct. They suck. Originally, I was going to do 20 regular burpees instead, but since I still had the barbell out from accessory work I just decided to do these. Very tough. It took me about a minute to get through 10 of them. I just do a push-up on the barbell and then do a Ground to Overhead to finish the movement. Not sure how others do them.
Well, out of town tonight and tomorrow night. At a minimum I need to get bench/rows and a run in sometime later this week, but hope to also get OH Press/Pull-ups and a metcon in too. We'll see how things go. Have a good week!
Squat
Work up to 3(4x235): 10x135, 8x185, 6x205, 4x225, 235, 235, 235
Deadlift
Work up to 3(4x305): 10x185, 8x225, 6x265, 4x285, 305, 315, 315
Time: 23:35
Accessory
4 Rounds:
10 Lateral Box Step-ups (per leg) holding a 25 lb plate
10 Ground to Overheads, 65 lbs
15 Jump Squats
10 Knees to Elbows (3-Count Pause at the top)
Time: 14:30
Conditioning: Intervals/Sprints
4 Rounds:
10 Barbell Burpees (65 lbs), Fast
400 Meter Run, Slow
*Rest 60 Seconds
Post Splits: 3:44, 3:54, 3:51, 3:43
Comments: Well, my boss didn't want to leave until later today so I guess I'm going to workout after all. Going to do squats and deads. I mean, what could be better after running 4 miles yesterday and before a long car ride and some hard manual labor?
Squat: Felt pretty decent on these. Good sets. Depth could've been deeper, but not bad after that run.
Deadlift: Really felt the run here. Still, the sets were good.
Accessory: This was tough. Just a lot of work in a short period of time. Thought of the pauses during K2E on the first round so decided to do those. By the 4'th round I was cursing myself for it. Good stuff and I am drenched in sweat already.
Intervals: First time doing barbell burpees and my prediction was correct. They suck. Originally, I was going to do 20 regular burpees instead, but since I still had the barbell out from accessory work I just decided to do these. Very tough. It took me about a minute to get through 10 of them. I just do a push-up on the barbell and then do a Ground to Overhead to finish the movement. Not sure how others do them.
Well, out of town tonight and tomorrow night. At a minimum I need to get bench/rows and a run in sometime later this week, but hope to also get OH Press/Pull-ups and a metcon in too. We'll see how things go. Have a good week!