Post by TM79 on Jul 13, 2016 10:57:39 GMT
Bench
Work up to a 5 Rep Max for the day.
5x135, 5x165, 5x185, 5x205
Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 14
Round 2: 10
Round 3: 9
Round 4: 8
Round 5: 8
Then, one set of Bench at 50% for Max Reps: 25x125
Then, one set of Close Grip Pull-ups for Max Reps: 10
Time: 21:50
Assistance
4 Rounds:
8 Close Grip Bench Press, 125 lbs
8 Close Grip Pull-ups
10 Reverse Hypers
Time: 7:55
Conditioning: Metcon
7 Rounds for Time:
10 Sumo Deadlift High Pulls, 95 lbs
10 Ring Dips
Time: 7:40
Comments: Got up early for this one. Daddy day care tonight so this is the only time to get this one in.
Bench: Felt pretty strong on these sets. My current 5RM is 215. I would've tried to break it, but didn't feel like moving everything over to the power rack so I could spot myself. Pauses could have been a little longer on that last set. The burnout set smoked my triceps!
Pull-ups: Digging 14 reps out of the gate! Good sets there.
Assistance: Nothing to it. Quick and easy.
Metcon: More like, "Assistance Part Deux." This one was from cross fit main site and was done as written. That was the perfect end to this workout. Not too bad.
You know it's summer time when you're drenched in sweat from working out at 6:00AM when it's only 70 degrees outside. Humid, humid humid... OK, that's it for me except for a run at some point this week. Have a great day!
Work up to a 5 Rep Max for the day.
5x135, 5x165, 5x185, 5x205
Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 14
Round 2: 10
Round 3: 9
Round 4: 8
Round 5: 8
Then, one set of Bench at 50% for Max Reps: 25x125
Then, one set of Close Grip Pull-ups for Max Reps: 10
Time: 21:50
Assistance
4 Rounds:
8 Close Grip Bench Press, 125 lbs
8 Close Grip Pull-ups
10 Reverse Hypers
Time: 7:55
Conditioning: Metcon
7 Rounds for Time:
10 Sumo Deadlift High Pulls, 95 lbs
10 Ring Dips
Time: 7:40
Comments: Got up early for this one. Daddy day care tonight so this is the only time to get this one in.
Bench: Felt pretty strong on these sets. My current 5RM is 215. I would've tried to break it, but didn't feel like moving everything over to the power rack so I could spot myself. Pauses could have been a little longer on that last set. The burnout set smoked my triceps!
Pull-ups: Digging 14 reps out of the gate! Good sets there.
Assistance: Nothing to it. Quick and easy.
Metcon: More like, "Assistance Part Deux." This one was from cross fit main site and was done as written. That was the perfect end to this workout. Not too bad.
You know it's summer time when you're drenched in sweat from working out at 6:00AM when it's only 70 degrees outside. Humid, humid humid... OK, that's it for me except for a run at some point this week. Have a great day!