Post by TM79 on Jul 24, 2016 16:57:01 GMT
Squat
Work up to an 8 Rep Max for the day.
8x135, 8x185, 8x205, 8x225
Power Clean
Work up to a 3 Rep Max for the day.
3x95, 3x95, 3x115, 3x135, 3x155
Then, complete one set of squats at 40% for max reps: 35x135
Then, complete one set of Clean Pulls at 110% of 1RM for max reps: 10x205
Time: 33:03
Assistance
4 Rounds:
8 Box Step-ups (per leg), 30 lb Dumbbells
8 Dumbbell Power Cleans, 40 lb Dumbbells
25 Sit-ups
Time: 15:14
Conditioning: Sprints
10 Rounds:
10 Burpees (Fast)
Rest 60 Seconds
Post Splits: 28, 28, 29, 29, 29, 28, 27, 24, 27, 25
Comments: I went somewhat heavy last week, so I've decided to drop it back down a little and go lighter this week. I plan to work back up to some heavy doubles or singles in two weeks. Just trying not to tax my rickety old body too much. Ha ha... Once again, I would normally have taken today off after the run yesterday, but have to travel to Virginia tomorrow for work so I wanted to get this one in. The heat index is over 100 degrees in here.
Squats: Man, those sets of 8 are just brutal... Finished 10 lbs under my current 8RM. I'll take it.
Power Cleans: My form is terrible on these. I'll be the first to admit it. Still, it seemed as if I needed to go heavier just to make it necessary to come down into a quarter squat and catch the bar, so I went up to 155. It was not pretty on that set.
Burnout Sets: Actually videod the 35x135 set of squats, but my shirt was caught up in my belt and I didn't want to have to include a "say no to crack" disclaimer on my video... Those sets were tough.
Assistance: Man, that sucked so bad. I was drenched in sweat before I even got to assistance. All of these sets were broken. Definitely in La-La Land after this. Still have 100 burpees to go too.
Sprints: I was originally going to take 30 seconds rest between rounds and did so for the first two rounds, but then lengthened it to a minute. It's just hot... Plain and simple. Happy with those splits though. Never really slowed down.
Well, that's it for today. Tomorrow is a long work day so I may take the day off from training. A metcon is the next thing on the schedule though. Hope you all have a great day!
Work up to an 8 Rep Max for the day.
8x135, 8x185, 8x205, 8x225
Power Clean
Work up to a 3 Rep Max for the day.
3x95, 3x95, 3x115, 3x135, 3x155
Then, complete one set of squats at 40% for max reps: 35x135
Then, complete one set of Clean Pulls at 110% of 1RM for max reps: 10x205
Time: 33:03
Assistance
4 Rounds:
8 Box Step-ups (per leg), 30 lb Dumbbells
8 Dumbbell Power Cleans, 40 lb Dumbbells
25 Sit-ups
Time: 15:14
Conditioning: Sprints
10 Rounds:
10 Burpees (Fast)
Rest 60 Seconds
Post Splits: 28, 28, 29, 29, 29, 28, 27, 24, 27, 25
Comments: I went somewhat heavy last week, so I've decided to drop it back down a little and go lighter this week. I plan to work back up to some heavy doubles or singles in two weeks. Just trying not to tax my rickety old body too much. Ha ha... Once again, I would normally have taken today off after the run yesterday, but have to travel to Virginia tomorrow for work so I wanted to get this one in. The heat index is over 100 degrees in here.
Squats: Man, those sets of 8 are just brutal... Finished 10 lbs under my current 8RM. I'll take it.
Power Cleans: My form is terrible on these. I'll be the first to admit it. Still, it seemed as if I needed to go heavier just to make it necessary to come down into a quarter squat and catch the bar, so I went up to 155. It was not pretty on that set.
Burnout Sets: Actually videod the 35x135 set of squats, but my shirt was caught up in my belt and I didn't want to have to include a "say no to crack" disclaimer on my video... Those sets were tough.
Assistance: Man, that sucked so bad. I was drenched in sweat before I even got to assistance. All of these sets were broken. Definitely in La-La Land after this. Still have 100 burpees to go too.
Sprints: I was originally going to take 30 seconds rest between rounds and did so for the first two rounds, but then lengthened it to a minute. It's just hot... Plain and simple. Happy with those splits though. Never really slowed down.
Well, that's it for today. Tomorrow is a long work day so I may take the day off from training. A metcon is the next thing on the schedule though. Hope you all have a great day!