Overhead Press:
10x45, 5x95, 3x125
3(3x140)
Squats
5x135, 5x185, 3x225
3(3x255)
Assistance:
4 Rounds, Not for Time:
5 Pause Box Squats, 135 lbs
5 A2G Squats, 135 lbs
10 Dragon Flies
Assistance:
4 Rounds, Not for Time:
5 Overhead Press, 85 lbs
5 Dumbbell OH Press, 30 lb
10 Good Mornings, 85 lbs
Time: 47:00
Conditioning: Interval Run
800 Meters, Slow Pace: 4:45
1600 Meters, Fast Pace: 7:50
800 Meters, Slow Pace: 4:50
Comments: Doubling up today. It's looking like it's going to be a pretty busy week at work, so I wanted
to go ahead and get a head start on the training for the week. This will leave me with just a metcon
for tomorrow evening. Also, I'm going to do something a little different this week and do some sets
of 3 at 85% of 1RM. This is the 4'th week of my current cycle. Next week will probably be the
last week of the cycle and I may try and max out on my lifts for the first time in a while. Then, I will
likely take a deload week as my body could probably use a break.
Overhead Press: Felt fairly strong on these. Went ahead and did them first while I was fresh.
Squats: These were OK. Definitely some back recovery on some reps. Depth was pretty good though.
The squat assistance sets were pretty rough.
Interval Run: Actually felt pretty decent on this. The mile time was 20 seconds faster than last week.
Metcon tomorrow. Hope you had a good weekend and are doing OK.