Squats
Warm-Up:
5(135, 185), 3x215
12" Box Squat (Paused)
1x230, 1x250, 1x260, 3(5x230)
*Rest as needed between sets
Time: 23:00
AMRAP 10 Minutes (up to 5 Rounds):
Bench (Pause Reps) 6 Reps @ 60% of 1RM (145 lbs)
5 GHD Sit-ups holding a 25 lb Plate
ME Weighted Pull-ups, 35 lbs
Pull-ups: 5, 4, 3, 3, 3
Rounds: 5 Rounds in 9:50
Conditioning: Sprints
10 Rounds:
30 Seconds of Burpees
30 Seconds Rest
Burpees: 8, 8, 8, 8, 8, 8, 7, 7, 7, 8
Comments: First mid-day workout in a while. Felt pretty good for this one.
Squats: Legs felt really fresh for these. Most of the sets were pretty good. I was working on
keeping my back upright and arms under the bar and minimizing that "folding" motion. Also, I spread
my feet out into a little bit wider stance. I could feel it, that's for sure. Overall, I did pretty good on these.
Assistance: Decided to do some assistance work. I basically combined Core, Bench Assistance
and some Weighted Pull-ups and gave it a 10 Minute Time Cap. Finished just under the time limit.
I feel like this is much more doable than what I was doing before. Still, I will just cut the assistance
work if I don't have time. This entire workout took an hour today. That is fine with me.
Sprints: Decided to do some burpees in front of the fan as it is insanely hot outside. It's not much cooler in
the garage, but still. Also, I didn't feel like walking to and from the hill where I sprint. That
would've taken 10 minutes.
Good workout overall. OH Press and a long metcon tomorrow. Have a good one.
