Post by TM79 on Jul 7, 2016 23:02:28 GMT
Morning:
Pull-ups
5 Rounds for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 8
Round 2: 10
Round 3: 12
Round 4: 9
Round 5: 8
Bench
Work up to a 7 Rep Max for the day.
7x135, 7x155, 7x175, 7x185
Then, one set of bench at 40% for max reps: 26x115
Then, one set of bent rows at 40% for max reps: 24x115
Time: 19:58
Assistance
4 Rounds:
20 Push-ups
20 Ring Rows
10 Reverse Hypers
Time: 9:06
Evening:
Conditioning: Metcon
4 Rounds for Time:
50 Single Unders
30-lb. Dumbbell Squat Cleans, 15 Reps
15 Burpees
50 Single Unders
Rest 2 minutes
Post time: 27:05
Splits: 4:45, 5:00, 5:30, 5:30
Comments: Our daughter woke us up at 5:00AM today, so I figured I'd go ahead and get something in before work.
Pull-ups: Pretty happy with these sets. Felt fairly strong. Good burnout set of rows.
Bench: Decent sets here too, especially for not doing bench in two weeks. My current 7RM is 195 lbs, so 185 is a respectable showing. The burnout set was a little dissapointing. I was hoping for 30+ reps. Probably another case of not having done this lift in two weeks...
Assistance: Was definitely sweating after that. Not terribly difficult, but I was feeling it a little more this early in the morning.
Metcon: Brought two dumbbells and my jump rope to the office today. We have one of those hotel room air conditionings in the warehouse in the back and we keep it running all day. It isn't an ice box back there by any means, but it is certainly a lot cooler than my garage so I'm going to go for it! This one is scaled from the crossfit main site.
After: Well, that was horrible. Glad to get it done and especially glad that my coworkers didn't come back here and find me laying on the floor dead. The squat cleans just killed me. Oh well. DONE. Rest day tomorrow and then a run on Saturday. Have a good night!
Pull-ups
5 Rounds for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 8
Round 2: 10
Round 3: 12
Round 4: 9
Round 5: 8
Bench
Work up to a 7 Rep Max for the day.
7x135, 7x155, 7x175, 7x185
Then, one set of bench at 40% for max reps: 26x115
Then, one set of bent rows at 40% for max reps: 24x115
Time: 19:58
Assistance
4 Rounds:
20 Push-ups
20 Ring Rows
10 Reverse Hypers
Time: 9:06
Evening:
Conditioning: Metcon
4 Rounds for Time:
50 Single Unders
30-lb. Dumbbell Squat Cleans, 15 Reps
15 Burpees
50 Single Unders
Rest 2 minutes
Post time: 27:05
Splits: 4:45, 5:00, 5:30, 5:30
Comments: Our daughter woke us up at 5:00AM today, so I figured I'd go ahead and get something in before work.
Pull-ups: Pretty happy with these sets. Felt fairly strong. Good burnout set of rows.
Bench: Decent sets here too, especially for not doing bench in two weeks. My current 7RM is 195 lbs, so 185 is a respectable showing. The burnout set was a little dissapointing. I was hoping for 30+ reps. Probably another case of not having done this lift in two weeks...
Assistance: Was definitely sweating after that. Not terribly difficult, but I was feeling it a little more this early in the morning.
Metcon: Brought two dumbbells and my jump rope to the office today. We have one of those hotel room air conditionings in the warehouse in the back and we keep it running all day. It isn't an ice box back there by any means, but it is certainly a lot cooler than my garage so I'm going to go for it! This one is scaled from the crossfit main site.
After: Well, that was horrible. Glad to get it done and especially glad that my coworkers didn't come back here and find me laying on the floor dead. The squat cleans just killed me. Oh well. DONE. Rest day tomorrow and then a run on Saturday. Have a good night!