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Post by TM79 on Aug 8, 2016 19:40:21 GMT
Good afternoon. I'm planning to do squats when I get home. I may be skipping Power Cleans/Snatches though as my left bicep has been hurting pretty bad for two days. I think I strained it working in the garage. Hope you've had a good day.
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Post by jaysun on Aug 8, 2016 22:32:55 GMT
WU: EMOM for five minutes 5 HSKU's Strength: Squat Clean- establish a 1RM; 45,65,85,95,115,135,155,165(fail), 160 Conditioning: Angie- 100 Pull-ups, Push-ups, sit ups, squats TT=16'52" Notes: pretty tough workout. I have never done Angie before so I don't know if that is a good time or not.
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Post by TM79 on Aug 8, 2016 23:07:16 GMT
WU: EMOM for five minutes 5 HSKU's Strength: Squat Clean- establish a 1RM; 45,65,85,95,115,135,155,165(fail), 160 Conditioning: Angie- 100 Pull-ups, Push-ups, sit ups, squats TT=16'52" Notes: pretty tough workout. I have never done Angie before so I don't know if that is a good time or not. Nice job! Strong sets on the Squat Cleans. Angie is a great metcon and that is a very respectable time. Great job!
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Post by TM79 on Aug 8, 2016 23:07:40 GMT
Squat Work up to a 6 Rep Max for the day. 6x135, 6x185, 6x205, 6x225
Power Clean Work up to a 2 Rep Max for the day. 2x95, 2x115, 2x135, 2x95
Then, one set of Squats at 50% for max reps: 20x155
Then, one set of Clean Pulls at 110% of Clean 1RM for max reps: 10x195
Time: 19:05
Assistance 4 Rounds: 15 Jump Squats 15 KB Swings, 40 lb Dumbbell 5 4-Count Flutter Kicks
Time: 6:25
Conditioning: Burpee Sprints
10 Rounds of: 10 Burpees *30 Seconds Rest
Post Splits: 30, 31, 31, 30, 30, 29, 30, 30, 31, 35
Comments: Man, I'm pretty beat from a long weekend of work, our daughter keeping us up last night, and a long day today. But I'm going for it anyway. My left bicep has been hurting pretty bad ever since Saturday. Watching Australia vs. New Zealand women's rugby. These gals are intense! Squat: My whole body still hurts. Didn't get anywhere near a 6RM. That's OK though. That's the idea of auto programming. Power Cleans: Same here. That sore bicep started hurting at 135 so I stopped there and dropped it back down for one more set. Burnout Sets: Again, no gas in the tank. Nothing special here. Assistance: Nothing special here. Again, just getting it done. Burpee Sprints: Nothing like finishing off a sad workout with 100 burpees. Pretty consistent on these at least. Never paused for a break until the 9'th round. Well, I'm going to try to do a metcon tomorrow. We'll see how things go. Have a good night!
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Post by jaysun on Aug 8, 2016 23:13:48 GMT
Squat Work up to a 6 Rep Max for the day. 6x135, 6x185, 6x205, 6x225 Power Clean Work up to a 2 Rep Max for the day. 2x95, 2x115, 2x135, 2x95 Then, one set of Squats at 50% for max reps: 20x155 Then, one set of Clean Pulls at 110% of Clean 1RM for max reps: 10x195 Time: 19:05 Assistance 4 Rounds: 15 Jump Squats 15 KB Swings, 40 lb Dumbbell 5 4-Count Flutter Kicks Time: 6:25 Conditioning: Burpee Sprints 10 Rounds of: 10 Burpees *30 Seconds Rest Post Splits: 30, 31, 31, 30, 30, 29, 30, 30, 31, 35 Comments: Man, I'm pretty beat from a long weekend of work, our daughter keeping us up last night, and a long day today. But I'm going for it anyway. My left bicep has been hurting pretty bad ever since Saturday. Watching Australia vs. New Zealand women's rugby. These gals are intense! Squat: My whole body still hurts. Didn't get anywhere near a 6RM. That's OK though. That's the idea of auto programming. Power Cleans: Same here. That sore bicep started hurting at 135 so I stopped there and dropped it back down for one more set. Burnout Sets: Again, no gas in the tank. Nothing special here. Assistance: Nothing special here. Again, just getting it done. Burpee Sprints: Nothing like finishing off a sad workout with 100 burpees. Pretty consistent on these at least. Never paused for a break until the 9'th round. Well, I'm going to try to do a metcon tomorrow. We'll see how things go. Have a good night! Looked like strong sets to me. Sometimes we need a crappy day to make us slow down.
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Post by jaysun on Aug 8, 2016 23:17:36 GMT
WU: EMOM for five minutes 5 HSKU's Strength: Squat Clean- establish a 1RM; 45,65,85,95,115,135,155,165(fail), 160 Conditioning: Angie- 100 Pull-ups, Push-ups, sit ups, squats TT=16'52" Notes: pretty tough workout. I have never done Angie before so I don't know if that is a good time or not. Nice job! Strong sets on the Squat Cleans. Angie is a great metcon and that is a very respectable time. Great job! Thanks. My numbers on the OLY lifts are all pretty close to each other. The only real outlier is my front squat. Thanks though. Angie is a great metcon. Like I said, first time doing it. I was going to do Fran but, after squat cleans thrusters weren't very appealing.
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Post by TM79 on Aug 9, 2016 0:29:25 GMT
Nice job! Strong sets on the Squat Cleans. Angie is a great metcon and that is a very respectable time. Great job! Thanks. My numbers on the OLY lifts are all pretty close to each other. The only real outlier is my front squat. Thanks though. Angie is a great metcon. Like I said, first time doing it. I was going to do Fran but, after squat cleans thrusters weren't very appealing. That's awesome man. I'm glad that you are consistent on the Oly lifts. I stick to the power versions personally and my power clean is considerably higher than my power snatch. I'm sure if you looked at it from a form perspective, however, they would be pretty consistent. I usually tend to muscle it more, the heavier it gets. Angie is good. The pull-ups move fairly slow, but everything else goes quickly. I like that one a lot. I hope your return to work was successful. It looks like you survived at least.
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