Squat
Work up to a 10 Rep Max for the day.
10x135, 10x155, 10x175, 10x195
Bench
Work up to a 10 Rep Max for the day.
10x135, 10x145, 10x155, 10x165
Assistance
4 Rounds:
4 Walking Lunges (per leg), 40 lb dumbbells
5 Ring Dips
10 V-ups
8 Squats, 135 lbs
8 Diamond Push-ups
10 Supermans
Then: One set of Push-ups for Max Reps: 40
Then: 20 Jump Squats
Time: 33:33
Conditioning: Mow the Yard
Comments: Need this one to be quick, so I tried to arrange it in a way that helps with that.
Squat: Again, pretty beat down from yesterday, so I did what I could. I like the auto-programming option. I still got through those 4 sets in about 6 minutes or so.
Bench: Same here. Felt pretty weak on these. Topped out at 165. Heavy lifts were done in 13 minutes.
Assistance: This flowed pretty well.
Well, I can honestly say that if I did all of that any faster, it would've just been a metcon. I really moved through all of that stuff today and don't feel that I could've done it any faster while still maintaining good form. So that means, mission accomplished. Not sure if a run is going to happen this weekend due to company. Off to mow the yard. Have a great day!