Strength: Upper Body Assistance (Deload)
OH Press Assistance
Note your 1RM for Split Jerk: 155 lbs
Split Jerk: 3x4 @ 60% of 1RM (95 lbs)
3 Rounds, NFT:
5 OH Press @ 50% of 1RM (95 lbs)
5 Good Mornings @ same weight
5x4 Count Flutter Kicks
*No rest between rounds
Bench Assistance
3 Rounds, NFT:
Bench (Pause Reps) 5 Reps @ 50% of 1RM (135 lbs)
5 Strict Pull-ups
5 Ring Dips
*No rest between rounds
Time for Strength: 29:00
Conditioning: Metcon
Use 50% of your 1RM for Back Squat (135 lbs)
Complete 6 Rounds of the Following:
OH Press, 2 Reps
Back Squat, 4 Reps
20 Single Unders
Then, Complete 6 Rounds of the Following:
Bench, 4 Reps
Deadlift, 5 Reps
20 Single Unders
Total Time: 16:47
Comments: Had eaten lunch right before this. Smart move…
Another Deload Workout. Upped the weight to roughly 60% of 1RM instead of 50%. It did add
some difficulty. Good workout.
The metcon didn't work out the way I thought it would. The EMOM part of it didn't work so I
just made it for time. You may be able to get these rounds EMOM but you would have to be
a much beastlier man than I am and be able to start jumping rope really quick. I probably
spent 15 seconds alone just going back and forth to jump rope. Good metcon nonetheless.
Not easy. Planning to hit some lower body assistance tomorrow morning. Have a good one.