Strength: Total Body Assistance
OH Press & Deadlift Assistance
5 Rounds, NFT:
8 OH Press @ 50% (80 lbs)
10 Good Mornings, 80 lbs
8 (4-inch) Deficit Deadlifts @ 50% of 1RM (215 lbs)
*Minimal Rest Between Rounds
Bench& Weighted Pull-up Assistance
5 Rounds, NFT:
Bench (Pause Reps) 8 Reps @ 50% of 1RM (125 lbs)
ME Weighted Pull-ups, 15 lbs
*Minimal Rest Between Rounds
Pull-ups: 6, 5, 5, 5, 4
Squats Assistance
5 Rounds:
8 A2G Squats @ 50% (145 lbs)
10 V-ups
*Minimal Rest Between Rounds
Time: 40:58
Conditioning: (Metcon)
5 Rounds for Time:
5 Box Jumps, 24" Box
5 Ring Dips
6 Target Burpees to a 12" Target
7 Rows, 145 lbs
Metcon Time: 10:05
Comments:
Wow. That sucked. I combined my assistance workouts for the week. I dropped a few of
the lifts and dropped the rounds on the metcon from 10 to 5. That entire workout was basically
a metcon, so it worked out. As for the metcon, it was supposed to be 30" Box Jumps. My ceiling
is too low to do that inside and it was raining outside (plus these skinny white legs don't like
to jump that high) so I switched it to 24" and added one rep to each round. The burpees were
supposed to be to a 24" target, which I have no idea if I can even do. For the same reasons as
the box jumps, I jumped to a 12" target (the ceiling). Only had to repeat two reps. Rows were
supposed to be 135 lbs. Did 145 lbs since my 50 lb plates were already on the bar from earlier.
Good workout. Feeling pretty smoked after that. Just barely got that done in an hour.
Tomorrow is a rest day (washing the cars, mowing the yard, cleaning the house). Have a good one.