Post by TM79 on Oct 2, 2016 18:02:01 GMT
Squat
50 Air Squats
Every 2 Minutes, in 5 sets, work up to a 5 Rep Max for the day:
5x135, 5x185, 5x205, 5x225, 5x225
50 Air Squats
Hang Power Clean
50 Ground to Overheads, 25 lb Plate
In 5 Sets, every 1.5 minutes, work up to a 2 Rep Max for the day:
2x75, 2x95, 2x115, 2x135, 2x155
50 Ground to Overheads, 25 lb Plate
Time: 25:00
Assistance
4 Rounds for time of:
25 Air Squats
25 Ground to Overheads, 25 lb Plate
25 V-ups
Time: 11:26
Conditioning: Distance Run (Slow-Medium Pace)
5K, 27:29, 8:51 Pace, 423 Calories
Comments: My knee is almost back to 100%, but I still wanted to take it somewhat easy so I went back to normal squats today and kept it pretty light. Topped out at 225, nowhere near my current 5RM of 260. Had some pain, but not as bad as it has been. Fairly decent depth, but I was still pretty tight and sore from 10" box squats a couple of days ago. First time doing Hang Power Cleans for weight. I did these as a deadlift variation. My form looked pretty terrible, especially receiving the bar in the front rack position. Oh well, I don't do these lifts very often so it is what it is. Changed it up a little bit today and did some light weight assistance work and higher reps. I was drenched in sweat by the end of that. The Squats and G2OHs back to back were really tough. To cap it off, I made up my distance run from yesterday instead of doing an interval run. The goal on that was simple, just get through it. Fairly slow pace, but got it done. Well, my boys aren't looking that good down in Atlanta. I'll try to grin and bear it again this Sunday. This just isn't the same team we had a year ago. Still, it's hard to watch this much talent play so poorly. Hope you all have a good day!
50 Air Squats
Every 2 Minutes, in 5 sets, work up to a 5 Rep Max for the day:
5x135, 5x185, 5x205, 5x225, 5x225
50 Air Squats
Hang Power Clean
50 Ground to Overheads, 25 lb Plate
In 5 Sets, every 1.5 minutes, work up to a 2 Rep Max for the day:
2x75, 2x95, 2x115, 2x135, 2x155
50 Ground to Overheads, 25 lb Plate
Time: 25:00
Assistance
4 Rounds for time of:
25 Air Squats
25 Ground to Overheads, 25 lb Plate
25 V-ups
Time: 11:26
Conditioning: Distance Run (Slow-Medium Pace)
5K, 27:29, 8:51 Pace, 423 Calories
Comments: My knee is almost back to 100%, but I still wanted to take it somewhat easy so I went back to normal squats today and kept it pretty light. Topped out at 225, nowhere near my current 5RM of 260. Had some pain, but not as bad as it has been. Fairly decent depth, but I was still pretty tight and sore from 10" box squats a couple of days ago. First time doing Hang Power Cleans for weight. I did these as a deadlift variation. My form looked pretty terrible, especially receiving the bar in the front rack position. Oh well, I don't do these lifts very often so it is what it is. Changed it up a little bit today and did some light weight assistance work and higher reps. I was drenched in sweat by the end of that. The Squats and G2OHs back to back were really tough. To cap it off, I made up my distance run from yesterday instead of doing an interval run. The goal on that was simple, just get through it. Fairly slow pace, but got it done. Well, my boys aren't looking that good down in Atlanta. I'll try to grin and bear it again this Sunday. This just isn't the same team we had a year ago. Still, it's hard to watch this much talent play so poorly. Hope you all have a good day!