Overhead Press
20 Dumbbell Overhead Press, 30 lb Dumbbells: Unbroken
Then, Every 1.5 Minutes for 5 Rounds, work up to a 5RM for the day:
5x95, 5x105, 5x115, 5x125, 3x135
20 Dumbbell Overhead Press, 30 lb Dumbbells: 10, 6, 4
Power Snatch
20 Snatch Pulls, 135 lbs: 12, 8
Then, Every 1.5 Minutes for 5 Rounds, work up to a 3RM for the day:
3x75, 3x85, 3x95, 3x105, 2x115
20 Snatch Pulls, 135 lbs: 12, 8
Time: 22:17
Assistance
5 Rounds:
One set of Arnold Press for Max Reps, 40 lb Dumbbells: 14, 8, 7, 6, 5
10 Floor Glute Ham Raises
10 Reverse Hypers
Time: 9:09
Conditioning: Metcon
Joshie (subbed)
3 rounds for time of:
40-lb. dumbbell snatches, 21 reps, right arm
21 pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 Pull-ups
Time: 23:48
Comments: Was supposed to do a long metcon yesterday, but was beat from two long days at work and not a lot of sleep. Did a fair amount of manual labor at work though so that made up for it in part. Going to do my strength workout, followed by a pretty long metcon. Normally I wouldn't do that as the metcon will probably wipe out any real strength gains, but since this is now a maintenance program for strength, I'm not overly concerned. The strength portions of my workouts resemble more conditioning at this point anyway. Here goes...
OHP: Haven't done this exercise in a LONG time. Pretty happy with these results. My old 5RM is 145 from when I did these every week, so this was a decent showing.
Power Snatch: Same old same old here. Form started breaking down big time at 115 so I stopped there.
Assistance: That was a lot of work in 9 minutes. Those APs fell off pretty rapidly on the second round.
Metcon: That was tough. Those were supposed to be full (squat) snatches, which I can't do and have no intention of learning. The pull-ups were supposed to be L pull-ups, which I can't do more than a couple of. So I subbed Ground to Overheads for the snatches and regular pull-ups. That was a lot harder than it looked on paper. Each round was 42 total dumbbell snatches and 42 pull-ups. 126 total reps of each in the metcon. It's only 75 degrees in here and my clothes are dripping with sweat. The floor is also covered. Well, that's how you usher in a conditioning cycle! Ha ha. Hope you all have a good night.