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Post by TM79 on Jan 19, 2016 23:57:26 GMT
Forgot to post the thread for today. Here is what I did tonight:
Strict (Dead Hang) Pull-ups 5 Reps, 3 Reps 1 Set Max Reps: 9
Assistance 4 Rounds: 8 Strict Pull-ups 5 Slow and Straight Dragon Flies
Then: One Set of 30 lb Dumbbell Curls for Max Reps: 12(each arm)
Time: 13:05
Conditioning: Metcon
For Time: 10 Overhead Press, 135 lbs 20 Rows, 135 lbs 30 Bench Press, 135 lbs 40 Deadlifts, 135 lbs 50 Squats, 135 lbs *No partitioning is allowed. Complete all reps of each exercise before moving on to the next.
Time: 14:59
Comments: Ahh.... the good old bicep burner workout... Felt pretty weak on these pull-ups. That's probably from doing chins for a while on the last cycle. Only got 9 Dead Hang Pull-ups. Assistance: Those Dragon Flies hurt too. Haven't done those in a while. The curls at the end were awesome. I did them very strict with my butt and shoulders in contact with one of the uprights of my rack and absolutely no swinging or cheating. Good stuff. Metcon: Wrote this one a long time ago, but never got around to doing it. That was not easy, I can tell you that much. The Overhead Press was all sets of 2 and 1. The Bench wasn't too bad. The Deadlifts were the easiest of all. The squats sucked (probably because of doing squats yesterday). Glad I finally did that one. Hope you have a good night.
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Post by jaysun on Jan 20, 2016 12:45:22 GMT
WU:500 m run,40 jumping jacks, 30 squats,20 sit ups,10 push ups, 5 chins TT=5'34" Squats: 215*5 225*4 235*3 245*2 250*1+(5) Bench: 185*5 195*4 205*3 215*2 225*1+(6) TT=13'40" Conditioning: 21-15-9 of: sit ups, push ups, jump squats $out:5-4-3-2-1 of chins TT=5'08" Felt fine for this. Nothing was too hard. Had more in me for the squats on the final set but didn't want to push it as I'm running this week. 6 is all I can manage for the bench press. And I forgot just how badly jump squats suck! Posted this to the wrong day. I did this on Tuesday.
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