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Post by TM79 on May 28, 2015 13:38:09 GMT
Lower Body Assistance and a Short Metcon for me today.
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Post by jaysun on May 28, 2015 14:35:55 GMT
I have SKWATTS! YES! I love skwatts! Oh, and I have SLDL, jumps and core work. I'll let you know how much I love skwatts after doing 210x5x10.
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Post by TM79 on May 28, 2015 15:11:22 GMT
I have SKWATTS! YES! I love skwatts! Oh, and I have SLDL, jumps and core work. I'll let you know how much I love skwatts after doing 210x5x10. You? Squats? I don't believe it. Sounds rough! I've dropped my assistance work back down to 50, 60, and 70% of 1RM. For some reason, I was doing 70, 80 and 90%. That really isn't "assistance" if you ask me. That's more like doing a heavy workout all over again. We'll see how it goes. Still a work in progress. Today's workout shouldn't take long. Hopefully less than 40 minutes.
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Post by jaysun on May 28, 2015 20:54:47 GMT
8RFT of: 5 jump squats & 5 sit ups TT=6'02" Squats 210x4x10 210x1x10(10) SLDL (clean grip)115x8x5 TT=18'12" 21-15-9-6-3 of: jumping jacks, 2 count mtn climbers, push ups, an mat sit ups TT=6'02" Fairly easy workout. I did not like doing 5 sets of 10 though. I could feel different muscles in my hips working than just doing heavy singles and doubles. I could also feel straight leg deadlift so I guess that means I have been neglecting them. The jump squats and conditioning were not a problem. Easier than the squats.
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Post by TM79 on May 28, 2015 22:01:37 GMT
8RFT of: 5 jump squats & 5 sit ups TT=6'02" Squats 210x4x10 210x1x10(10) SLDL (clean grip)115x8x5 TT=18'12" 21-15-9-6-3 of: jumping jacks, 2 count mtn climbers, push ups, an mat sit ups TT=6'02" Fairly easy workout. I did not like doing 5 sets of 10 though. I could feel different muscles in my hips working than just doing heavy singles and doubles. I could also feel straight leg deadlift so I guess that means I have been neglecting them. The jump squats and conditioning were not a problem. Easier than the squats. Nice work man! Those squats look rough to me. Good looking workout.
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Post by TM79 on May 28, 2015 22:04:18 GMT
Lower Body Assistance
Squats Assistance 5 Rounds: 8 A2G Squats @ 50% (145 lbs) 20 Sit-ups *Minimal Rest Between Rounds
Deadlift Assistance 5 Rounds: 8 Deficit Deadlifts (4 inch) @ 50% of 1RM (210 lbs) 5 Weighted Pull-ups, 25 lbs *Minimal Rest Between Rounds
Time: 28:00
Conditioning: (Short Metcon) 3RFT: 5 Hang Power Snatch, 95 lbs 10 Wall Ball Shots 15 Ring Dips 20 Ring Rows
Metcon Time: 9:37
Comments: Definitely a warm one out in the garage today. Made it through squats without the fan. Deficit Deadlifts were at a 4" deficit. That combined with weighted pull-ups was BRUTAL! Took a few minutes to rerack weights and come to a little before starting the metcon. Metcon: It's probably been a month or more since I wrote this one. At first I started whining to myself about having to do all of it and then finally told myself to shut up, man up and go get it done. Very pleased with that time. I never really let of the gas on this one. I need to start hitting these short metcons with more intensity. It's OK to pace yourself on a longer metcon, but for these short ones, I need to be just pushing on through and getting them done. They are more like sprints after all. Heavy Upper Body and a Long Run tomorrow. Hope you all have a good night.
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Post by jaysun on May 29, 2015 0:19:20 GMT
Yeah, deficit DL's are tough. Ring dips are hard too. Nice job on the workout.
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Post by TM79 on May 29, 2015 1:26:10 GMT
Thanks!
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