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5/4/15
May 4, 2015 11:52:59 GMT
Post by TM79 on May 4, 2015 11:52:59 GMT
Going to go out and hit some Upper Body Assistance and then head up to the hell-hole that is Maryland.
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5/4/15
May 4, 2015 13:18:56 GMT
Post by TM79 on May 4, 2015 13:18:56 GMT
Strength: Upper Body Assistance
OH Press Assistance 5 Rounds, NFT: OH Press (Pause Reps): 4 Reps @ 80% (115 lbs) 10 Good Mornings @ 95 lbs 6 Rows @ 155 lbs *Minimal Rest Between Rounds
Time: 11:23
Bench Assistance 5 Rounds, NFT: Bench (Pause Reps) 4 Reps @ 80% of 1RM (185 lbs) 10 Sit-ups (Feet Unachored) *Minimal Rest Between Rounds
Time: 7:37
Conditioning (Metcon): 3 Rounds for Time: 6 SDHPs, 115 lbs 8 Floor Press, 115 lbs 10 Rows, 115 lbs 12 Box Jumps, 20"
Time: 7:58
Comments: Felt good this morning. Nice workout. Changed a few things up. Changed this metcon from a 15 minute AMRAP and shortened the reps by 2. I'm in a hurry this morning. Hope you have a good one.
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Post by jaysun on May 4, 2015 19:49:28 GMT
Nice job. Getting ready to, well, do some squats and swim some laps.
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Post by jaysun on May 4, 2015 20:55:29 GMT
Squats 5@150# 4@190# 3@230# 2@270# 1@315# 1x8@230# TT~12' 800m swim TT=19'16" The squats were just to keep loose. Since I nailed two PR's in both squats and bench in a week, I decided to take it easy. The swim is a ladder type thing. I swim 5 breast stroke laps, then one freestyle and 4 breast stroke. Then two freestyle and 3 breast stroke all the way to 5 freestyle laps. I then go back down to 5 breast stroke. I finish it off with five freestyle sprints.
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5/4/15
May 4, 2015 22:37:39 GMT
Post by TM79 on May 4, 2015 22:37:39 GMT
Squats 5@150# 4@190# 3@230# 2@270# 1@315# 1x8@230# TT~12' 800m swim TT=19'16" The squats were just to keep loose. Since I nailed two PR's in both squats and bench in a week, I decided to take it easy. The swim is a ladder type thing. I swim 5 breast stroke laps, then one freestyle and 4 breast stroke. Then two freestyle and 3 breast stroke all the way to 5 freestyle laps. I then go back down to 5 breast stroke. I finish it off with five freestyle sprints. Very nice! Yeah, I don't blame you for dialing it back a little. Can't go for PRs every day. Nice job on the swimming. Just looked back in my journal and when I swam last summer I started off alternating every 200 Meters between freestyle and breast stroke. Then after a while I started doing longer intervals of freestyle and then ended up switching from breast stroke to combat sidestroke because it is more of a hybrid between freestyle and breast stroke and a little faster. I never really got used to combat sidestroke, but it is a beautiful stroke and at least gave me something to think about other than my lungs burning. Looking forward to getting some swimming in soon. Heading down to SC this weekend and then Jacksonville next week. Evidently there may be some surf so I may get to paddle a little. We'll see. Finally up in Maryland. You can feel the tension in the air up here coming from African Americans. It's really sad. Gonna try to get some sort of run in tomorrow. We'll see how it goes.
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