Upper & Lower Body Dynamic Warm-up
Strict Pull-up
5 Reps, 3 Reps
1 Set Max Reps: 10
1 Set Max Reps: 8
1 Set Max Reps: 7
*Rest ~1 minute between sets
Squat
In 4-5 sets, work up to an 8 Rep Max for the day.
8x135, 8x185, 8x215, 8x235 (PR 7-8RM)
Assistance
4 Rounds:
8 Strict Pull-ups
8 Squats, 155 lbs
10 Reverse Hypers
8 Dumbbell Curls (per arm), 40 lb Dumbbells
8 Walking Lunges (per leg), 40 lb Dumbbells
Then, one set of Jump Squats to Pull-ups for max reps: 10
Time: 45:45
Conditioning: Metcon
Monday 160321
For time:
20-lb. medicine ball cleans (sub 25 lb plate), 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans (sub 25 lb plate), 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans (sub 25 lb plate), 18 reps
9 body-weight bench presses
Time: 12:48, 185 lb Bench Press
Comments: Listening to a youtube mix of Merle Haggard for this entire workout. RIP LEGEND!
Pull-ups: Not my best showing here. But after doing 100 pull-ups Tuesday night and another 100 during Murph last weekend that isn't all that surprising.
Squat: Legs felt pretty good for these. I decided to go for that PR and was happy to get it. I started recovering with my back a little on the last couple of reps, but the depth was good during the entire set. Happy with that PR!
Assistance: I don't know if that assistance looks bad on paper, but it was worse than the heavy lifts! The walking lunges were the worst.
Metcon: That was a pretty interesting one. I probably should've scaled the bench. Those were all broken into sets of 3-5. Still, I looked at the comments on the main site and I still beat a lot of people who scaled it and I'm sure they didn't do what I did right before this... I've decided that in the interest of time and creative laziness that I will start picking one metcon per week from the cf main site (or somewhere else). This may not work on all weeks, due to travel, but when I am at home and have access to more equipment, I think this may help to add some needed variety to my conditioning. OK, have a good night!