Deload Workout
Pull-ups (EMOM)
5 Reps, 3 Reps,
3x5 Reps
12" Paused Box Squat (EMOM)
5x95, 5x115
3(5x135)
Time: 9:30
Assistance
4 Rounds:
5 Pull-ups
5 Squats, 155 lbs
5 Reverse Hypers
5 Ring Rows
10 Jump Squats
Time: 6:55
Then: One set of Ring Rows for Max Reps: 16
Then: 20 Jump Squats
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
100 single unders (sub for 50 double-unders)
135-lb. back squats, 10 reps
Post rounds completed: 4 Rounds
Comments: Frustrating day. Looking forward to hitting this one.
Pull-ups: Was going to do Close-Grip (Hammer Grip) pull-ups this cycle, but now I'm considering doing a pull-up program. These sucked pretty bad after doing 100 last night.
Squats: Man, that first rep of 12" Box Squats was an eye opener. Kind've like when the doctor says "this won't hurt a bit" right before he sticks his hand up your a$$. Haven't been that deep in a while. It's going to be a rough cycle... Did strength work in an EMOM fashion. I don't think that will work for my regular workouts. It was fun for the deload workout though.
Assistance: Nothing crazy here. The squats hurt worse than anything. OK, after a metcon with 45 Thrusters last night and 85 squats so far in this workout, let's go ahead and do a metcon with... yes.... more squats....
Metcon: That one definitely sucked. I'll just leave it at that.
Rest day tomorrow. My inlaws will be here this weekend so I will try to get a run in on Saturday, but it won't be a long one. Hope you have a good night!