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Post by TM79 on Apr 4, 2016 10:15:32 GMT
Good morning. Planning to hit some Deadlifts after work. Hope you have a good day.
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Post by jaysun on Apr 4, 2016 20:37:49 GMT
WU:3rft: 5 four count mtn climbers, 10 push ups, 20 sit ups TT=2'52 Gymnastics: E2MOM of: 2 weighted wide grip pull ups (25#); 4 pronated pull ups, 6 supinated pull ups TT=7'38" Conditioning: 5rft: 5 DL's @225# & 10 burpees TT=8'03" OK, that metcon was worse than Fran. Terrible. And just to make you feel even worse about your performance the official record is 2'41" at 275# DL's. Off to soccer practice.
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Post by TM79 on Apr 4, 2016 22:36:45 GMT
WU:3rft: 5 four count mtn climbers, 10 push ups, 20 sit ups TT=2'52 Gymnastics: E2MOM of: 2 weighted wide grip pull ups (25#); 4 pronated pull ups, 6 supinated pull ups TT=7'38" Conditioning: 5rft: 5 DL's @225# & 10 burpees TT=8'03" OK, that metcon was worse than Fran. Terrible. And just to make you feel even worse about your performance the official record is 2'41" at 275# DL's. Off to soccer practice. Nice work! Glad to see I'm not the only one who did some Deadlifts and Burpees tonight! Have fun at soccer!
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Post by TM79 on Apr 4, 2016 22:39:07 GMT
Static Warm-up: Upper Body Dynamic Warm-up: Lower Body
Bench In 4-5 sets, work up to an 8 Rep Max for the day. 20x45, 8x135, 8x155, 8x175, 8x185, 8x195 (PR 8RM)
Deadlift In 4-5 sets, work up to an 8 Rep Max for the day. 8x235, 8x255, 8x275, 8x295
Assistance 4 Rounds: 8 Bench Press, 135 lbs 8 Deadlifts, 205 lbs 8 Toes to Bar 8 Overhead Dumbbell Press, 30 lb Dumbbells 8 Floor Glute Ham Raises
Then, one set of Power Cleans to Overhead Press, 95 lbs for max reps: 8
Time: 47:00
Conditioning: Interval Burpees 25 Burpees Slow: 2:17 25 Burpees Fast: 1:42 25 Burpees Fast: 1:47 25 Burpees Slow: 2:26 *Rest 1 minute between sets
Comments: Absolutely, dead frickin' tired today. Didn't sleep well at all last night. Still, I need to get this workout in as I will be out of town tomorrow night. Bench: Actually felt really strong for these. Had no choice but to go for a new PR here. It was a good set too. The pauses were good. Unfortunately, my phone ran out of memory at about rep number 6 so I didn't upload the video. Gotta love it. Deadlift: Felt pretty strong for these too. Still, vowed to keep it relatively light and work on form. I'd say that it went well. Assistance: Pretty challenging assistance work. That was 8x50% on main lifts, plus some other fairly heavy stuff. Haven't done Floor GH Raises in a while. Should have gone faster on all of this, but really took some time on the heavy lifts. Still being careful for my back. Interval Burpees: Well, this was supposed to be a run, but didn't feel like braving the traffic so I went with burpees. It still sucked... Looks like my boys are in the NCAA title game tonight. Hopefully I'll be able to stay awake for it. Go Heels!
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