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Post by jaysun on Jul 20, 2016 20:20:02 GMT
WU: 4RFT of 3-6-9 reps of dips, handstand kick up & GHDSU TT=5'53" Strength: EMOM of Pendlay Rows 95*5 115*3 135*3 145*3 155*3 165*3 Conditioning: 5RFT: 3 HPC@115#; 6 C2B; 9 KBS@45#; 12 GHDSU's TT=9'54" Notes: The WU was a good one. Programmed as an AMRAP it would make a good metcon. The HSKU's were fun and I held them at the top for a 2 count. The strength was rather easy despite having not done them in a while. It did not hurt my knee. The conditioning was, well...it was tough. I wanted to quit at round 4. It was a good one though. The KBS killed me.
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Post by TM79 on Jul 20, 2016 22:27:37 GMT
WU: 4RFT of 3-6-9 reps of dips, handstand kick up & GHDSU TT=5'53" Strength: EMOM of Pendlay Rows 95*5 115*3 135*3 145*3 155*3 165*3 Conditioning: 5RFT: 3 HPC@115#; 6 C2B; 9 KBS@45#; 12 GHDSU's TT=9'54" Notes: The WU was a good one. Programmed as an AMRAP it would make a good metcon. The HSKU's were fun and I held them at the top for a 2 count. The strength was rather easy despite having not done them in a while. It did not hurt my knee. The conditioning was, well...it was tough. I wanted to quit at round 4. It was a good one though. The KBS killed me. Good stuff! Strong sets on Rows and the warm up and conditioning look like good metcons. Yeah, KB swings are always rough. Great job!
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Post by TM79 on Jul 20, 2016 22:30:06 GMT
Conditioning: Metcon
10 Rounds for Time: 10 Pull-ups 10 Push-ups 10 Sit-ups 10 Squats
Time: 11:38
Comments: Didn't get to lift before I left town so I wanted to get a metcon done in the hotel room. Normally I would have done this one after Bench/Pull-ups, but wanted to give myself less to do tomorrow when I get home. It isn't smart to do metcons like this before heavy lifts the next day, but I'm not overly concerned about it. This actually totals the same number of reps in the metcon I did on Tuesday, but I wanted it to move along a little faster so I broke them up into 10 rounds of 10. Good, quick one. Used the trusty old doorway pull-up bar and left a puddle of sweat in the floor here at the Marriott. OK, time to shower and eat. Have a good night!
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Post by jaysun on Jul 20, 2016 23:07:50 GMT
Conditioning: Metcon 10 Rounds for Time: 10 Pull-ups 10 Push-ups 10 Sit-ups 10 Squats Time: 11:38 Comments: Didn't get to lift before I left town so I wanted to get a metcon done in the hotel room. Normally I would have done this one after Bench/Pull-ups, but wanted to give myself less to do tomorrow when I get home. It isn't smart to do metcons like this before heavy lifts the next day, but I'm not overly concerned about it. This actually totals the same number of reps in the metcon I did on Tuesday, but I wanted it to move along a little faster so I broke them up into 10 rounds of 10. Good, quick one. Used the trusty old doorway pull-up bar and left a puddle of sweat in the floor here at the Marriott. OK, time to shower and eat. Have a good night! Yeah, that is a good one. I don't really worry about that stuff either. BTW, I forgot to say congratulations on the promotion at work. Good for you!
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Post by TM79 on Jul 21, 2016 1:28:12 GMT
Thanks on the metcon and I appreciate the congrats on the promotion. I have yet to see it in writing, but was told by my boss that it has been approved and is currently being "processed" by HR. Seems like it would be a simple and quick process to me, but I digress... The pay should be a big step up from where I've been for over 5 years now. It took a lot of work to get here, but am glad that it is finally happening. And all of this is going on with the expectation of another, bigger promotion in a year or so. It's a ton of work, but this is why we left the beach and moved inland. Hopefully it will pay off and we can get back to the coast. That's the end goal.
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