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Post by TM79 on Sept 22, 2015 9:40:49 GMT
Good morning. Planning to workout later.
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Post by jaysun on Sept 22, 2015 18:56:23 GMT
I have rows and conditioning.
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Post by jaysun on Sept 22, 2015 20:13:53 GMT
WU: 4' AMRAP of: 5 push ups, 10 squats, 20 jumping jacks TR=5+5 push ups+7 jumping jacks
BB Rows: 145*2 160*2 180*3*5 180*5+(9) TT=7'21"
Conditioning: 500m run,40 squats,30 sit-ups,20 push ups, 10 burpees TT=5'10"
This was a quick and fast workout. No problem on the warm up or the barbell rows. The conditioning was really fast as a matter of fact I crushed my old PR by 1 minute and 9 seconds. Nothing much going on tonight.
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Post by TM79 on Sept 22, 2015 21:36:33 GMT
WU: 4' AMRAP of: 5 push ups, 10 squats, 20 jumping jacks TR=5+5 push ups+7 jumping jacks BB Rows: 145*2 160*2 180*3*5 180*5+(9) TT=7'21" Conditioning: 500m run,40 squats,30 sit-ups,20 push ups, 10 burpees TT=5'10" This was a quick and fast workout. No problem on the warm up or the barbell rows. The conditioning was really fast as a matter of fact I crushed my old PR by 1 minute and 9 seconds. Nothing much going on tonight. Nice work on the Rows and way to beat that old PR! That is quick! Going to do some Squats/OH Press Deload in a few.
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Post by TM79 on Sept 22, 2015 21:45:01 GMT
Almost missed this statement. Congratulations!
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Post by TM79 on Sept 22, 2015 22:48:16 GMT
Deload Week
Squats 10x45, 5x135, 3(5x155)
Assistance: 4 Rounds: 5 Box Step-ups, 45 lbs 5 V-ups
Time: 15:00
Overhead Press: 10x45, 5x65, 3(5x85)
Assistance: 4 Rounds: 5 Push Press, 95 lbs 5 Good Mornings, 95 lbs
Time: 9:30
Max Reps Dead Hang Pull-ups: 10 (PR, 1'st Attempt)
Conditioning: Metcon
Use only one Barbell and move it from station to station. Use 75% of your 1RM for Overhead Press as the weight. (125 lbs) Complete the following for time: 5 SDHPs 5 Clean & Jerks 10 Snatch Pulls 10 A2G Squats 15 Rows 15 Close Grip Bench Press
Time: 7:30
Comments: Squats: These ended up being more A2G just because of the light weight. Felt good for these. A little stiff. Went ahead and just did the rotating assistance lift by itself. I did the first set with 95 lbs and that will be plenty for the heavy work. Box Step-ups suck. OH Press: Sets were fine. Haven't done Push Press in a while. My 1RM is 195 on that so I'm going to do about 95 lbs during this cycle. DHPUs: First real attempt at these. I guess that's a PR. I'd like to be at 15 by the end of this cycle. Metcon: That was last Thursday's short metcon with the reps cut in half. Still a PITA. Ha ha. May run tomorrow. We'll see. Definitely working out Thursday. Have a good night.
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Post by jaysun on Sept 23, 2015 0:42:09 GMT
Nice job. I thought the metcon looked familiar. That is a good deload workout.
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Post by TM79 on Sept 23, 2015 9:40:59 GMT
Nice job. I thought the metcon looked familiar. That is a good deload workout. Thanks! Technically that was two workouts combined, but it still wasn't that hard.
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