Paused 10" Box Squats
In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
5x165, 5x185, 5x205, 5x215, 5x225
Pull-ups
Pick a number of repetitions for all 9 sets: 7
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.
Note whether you were able to
complete all sets: Yes
Time: 18:31
Assistance
4 Rounds:
8 Strict Pull-ups
8 Squats, 155 lbs
10 Reverse Hypers
8 Dumbbell Curls, 40 lb Dumbbells
20 Walking Lunges (alternating)
Time: 14:55
Conditioning: Metcon
1 minute of hang squat cleans, 40-lb. dumbbells: 8
1 minute of burpees: 13
1 minute of toes-to-bars: 20
2 minutes of hang squat cleans, 40-lb. dumbbells: 13
2 minutes of burpees: 22
2 minute of toes-to-bars: 30
1 minute of hang squat cleans, 40-lb. dumbbells: 8
1 minute of burpees: 13
1 minute of toes-to-bars: 17
Post total reps completed: 144
Comments: Happy birthday John Wayne! This is the first official, "hot" workout of the season at almost 90 degrees in the garage.
Box Squats: Didn't feel overly strong on these. I haven't gotten a lot of sleep this week so that probably has something to do with it. Was done with squats in 9 minutes so I pushed on the gas a little.
Pull-ups: Moved up to 7 reps this week. That was really tough. I doubt I'll be getting 30 sets of this tomorrow or Saturday.
Assistance: As if I wasn't already drenched in sweat...
Metcon: That one was rough. That is 3 tough movements combined. Glad it's over.
I have a run left to do on Saturday and some pull-ups. Hope you all have a good night!