Strict Pull-up
5 Reps, 3 Reps
1 Set Max Reps: 10
1 Set Max Reps: 8
1 Set Max Reps: 6
*Rest ~1 minute between sets
Squat
In 4-5 sets, work up to an 6 Rep Max for the day.
6x135, 6x185, 6x205, 6x225
Assistance
4 Rounds as fast as possible while still maintaining good form:
8 Strict Pull-ups
8 Box Step-ups (per leg), 30 lb Dumbbells
10 Reverse Hypers
12 Close Grip Barbell Rows, 90 lbs (not including the weight of the barbell)
20 Jump Squats
Then, one set of dumbbell squats with curl at the top, 30 lb dumbbells
for max reps: 12
Time: 34:50
Conditioning: Metcon
Thursday 160414
Complete as many rounds as possible in 20 minutes of:
10 Hammer Grip Pull-ups with knees bent (sub for 15-foot rope climbs, 2 ascents)
10 ring dips
20 Toes-to-Bar (sub for 20 GHD sit-ups)
5 Rounds, 5 TTB
Comments: Well, still not sure what happened, but my nose has cleared up a lot today. Maybe some certain tree amped up the pollen yesterday and I am more sensitive to it or something. Energy levels are still pretty low, but I'm going for it anyway.
Pull-ups: My shoulder is still really sore so I didn't go all the way down. Still, pretty decent reps.
Squat: My legs are still fairly shot from yesterday. At work there were a lot of movements that mimicked weighted lunges and box step-ups. So I stopped at 225 since I felt pretty certain that I would start making up for my legs with my back, etc. I guess that is the beauty of aut programming...
Assistance: This was pretty tough assistance. Box Step-ups are always tough.
Metcon: That one was pretty tough. I did almost all sets of five on everything. OK, that's all I've got except for a distance run this week. That will probably happen either tomorrow or Saturday. Hope you have a good night!