Warm-up:
5 Rounds, NFT
50 Jump Ropes
Rest 30 Seconds
Overhead Press
10x45, 5x95, 3x115
3(5x125)
Squats
5x135, 5x185, 3x205
3(5x225)
Assistance: Squats
4 Rounds, Not for Time:
5 Pause Box Squats, 155 lbs
5 A2G Squats, 135 lbs
10x4 Count Flutter Kicks
Assistance: Overhead Press
4 Rounds, Not for Time:
5 Overhead Press, 85 lbs
5 Dumbbell OH Press, 30 lb
10 Good Mornings, 85 lbs
Time: 55:40
Conditioning: Interval Run
800 Meters Slow: 4:35
800 Meters Fast: 3:40
800 Meters Slow: 4:45
Comments: Too many beers again last night, and a stomach full of delicious ribs and veggies.
Basically, I wasn't feeling this one today, not to mention a double strength session.
Squats: Legs felt pretty crappy at first, but they got better by the end. I think jumping rope may have
been a bad call for a warm-up.
OH Press: Felt fine for these.
Assistance: That assistance for squats is pretty rough. OH Press was fine. I usually do Pull Assistance
on Squat day, but since I'm already doubling up today, I am pushing that off to Bench and Row day (Friday).
800's: I actually felt pretty decent on these. Almost puked after the fast one. (See first comment)
As far as I know, I may be going out of town tomorrow for a few days. If so, I plan to do a long metcon
in the hotel room. Even if I end up at home this week, I'll probably still do a body weight metcon.
It's been a while since I've done one of those. Probably some Cindy variation. Have a good day!
(Videos in the video forum)