Post by TM79 on Mar 16, 2017 9:24:59 GMT
Mesocycle 15. Week 7. Session 2.
Overhead Press
Work up to 3(4x130): 10x65, 8x95, 6x110x 4x120, 130, 130, 130
Pull-ups
EMOM, 7 Minutes, 1 Set for Max Reps: 10, 10, 8, 7, 7, 7, 7
Time: 18:10
Accessory
4 Rounds:
8 Hammer Grip OHP, 40 lb Dumbbells
8 Hammer Grip Pull-ups
12 Push-ups on the Barbell
12 Ring Rows
8 Back Extensions holding a 25 lb Plate
Time: 11:10
Conditioning: Metcon
Workout 17.3 (Subbed)
*Prior to 8:00, complete 3 Rounds of:
6 Chest-to-Bar Pull-ups
6 Power Snatches, 65 lbs
Then, 3 Rounds of:
7 Chest-to-Bar Pull-ups
5 Power Snatches, 85lbs
*Prior to 12:00, complete 3 Rounds of:
8 Chest-to-Bar Pull-ups
4 Power Snatches, 105 lbs
*Prior to 16:00, complete 3 Rounds of:
9 Chest-to-Bar Pull-ups
3 Power Snatches, 125 lbs **********(Stopped here)*****************
*Prior to 20:00, complete 3 Rounds of:
10 Chest-to-Bar Pull-ups
2 Power Snatches, 145 lbs
*Prior to 24:00, complete 3 Rounds of:
11 Chest-to-Bar Pull-ups
1 Power Snatch, 165 lbs
Post Rounds/Reps Completed: Stopped at the first round of 125 lbs
Overall: 12 Rounds, +9 C2BPU, +2 Power Snatches 125 lbs in 13:20
Comments: It's been a long week and I've got to go out of town again tomorrow morning and return late Friday night. Just trying to get this one in even though I'm exhausted. I only have this workout, then Bench/Rows, and a Run and then it's time for a rest week. Let's get it done.
Overhead Press: Definitely tired from a long week. Barely got these sets.
Pull-ups: Pretty dissapointed in these sets. Same story as OHP though.
Accessory: Not too bad. Got through these sets fairly quickly.
Metcon: Wanted to do 17.2 but had to sub in another because of the drive tomorrow. Didn't want to wreck the lower back, etc. Figured I'd give this one a shot. I'm subbing power snatches for full snatches as I can't do them. Also, starting at the women's weight and only going up by 20 lbs instead of 30-40 lbs as it was written. My 1RM on Power Snatch is 125 so I'd be finished really quickly if I started jumping up that quickly. Let's see how it goes...
Results: I stopped at 125 lbs because the reps were just too ugly. I was arching my back a lot and it was just stupid to continue. Thought about running on the treadmill for some more conditioning, but am going to stop here. We have a 3 hour commute tomorrow morning and are working all day with a big prospective client so I don't want to kill myself.
Have a good night!
Overhead Press
Work up to 3(4x130): 10x65, 8x95, 6x110x 4x120, 130, 130, 130
Pull-ups
EMOM, 7 Minutes, 1 Set for Max Reps: 10, 10, 8, 7, 7, 7, 7
Time: 18:10
Accessory
4 Rounds:
8 Hammer Grip OHP, 40 lb Dumbbells
8 Hammer Grip Pull-ups
12 Push-ups on the Barbell
12 Ring Rows
8 Back Extensions holding a 25 lb Plate
Time: 11:10
Conditioning: Metcon
Workout 17.3 (Subbed)
*Prior to 8:00, complete 3 Rounds of:
6 Chest-to-Bar Pull-ups
6 Power Snatches, 65 lbs
Then, 3 Rounds of:
7 Chest-to-Bar Pull-ups
5 Power Snatches, 85lbs
*Prior to 12:00, complete 3 Rounds of:
8 Chest-to-Bar Pull-ups
4 Power Snatches, 105 lbs
*Prior to 16:00, complete 3 Rounds of:
9 Chest-to-Bar Pull-ups
3 Power Snatches, 125 lbs **********(Stopped here)*****************
*Prior to 20:00, complete 3 Rounds of:
10 Chest-to-Bar Pull-ups
2 Power Snatches, 145 lbs
*Prior to 24:00, complete 3 Rounds of:
11 Chest-to-Bar Pull-ups
1 Power Snatch, 165 lbs
Post Rounds/Reps Completed: Stopped at the first round of 125 lbs
Overall: 12 Rounds, +9 C2BPU, +2 Power Snatches 125 lbs in 13:20
Comments: It's been a long week and I've got to go out of town again tomorrow morning and return late Friday night. Just trying to get this one in even though I'm exhausted. I only have this workout, then Bench/Rows, and a Run and then it's time for a rest week. Let's get it done.
Overhead Press: Definitely tired from a long week. Barely got these sets.
Pull-ups: Pretty dissapointed in these sets. Same story as OHP though.
Accessory: Not too bad. Got through these sets fairly quickly.
Metcon: Wanted to do 17.2 but had to sub in another because of the drive tomorrow. Didn't want to wreck the lower back, etc. Figured I'd give this one a shot. I'm subbing power snatches for full snatches as I can't do them. Also, starting at the women's weight and only going up by 20 lbs instead of 30-40 lbs as it was written. My 1RM on Power Snatch is 125 so I'd be finished really quickly if I started jumping up that quickly. Let's see how it goes...
Results: I stopped at 125 lbs because the reps were just too ugly. I was arching my back a lot and it was just stupid to continue. Thought about running on the treadmill for some more conditioning, but am going to stop here. We have a 3 hour commute tomorrow morning and are working all day with a big prospective client so I don't want to kill myself.
Have a good night!