Post by TM79 on Nov 9, 2016 23:06:46 GMT
Close Grip Bench
Work up to a 5 Rep Max for the day: 5x135, 155, 175, 185
Widowmaker: 35x95 lbs (CGBP)
Hammer Grip Pull-ups
5 Sets for max reps: 10, 8, 8, 8
Widowmaker: 30x95 lbs (Bent Rows)
Time: 14:00
Assistance
4 Rounds:
10 Standing Dumbbell Curls to Overhead Press, 30 lb Dumbbells
10 Reverse Hypers
Time: 8:22
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
10 Handstand Push-ups (piked)
20 SDHPs, 45 lb barbell
30 Box Step-ups (alternating), 20" box
Post Rounds Completed: 3 Rounds +10 HSPUs
Comments: Pretty beat from a long night last night. I ended up watching the election coverage until the wee hours of the morning and took the day off today. Still tired though. Going to hit it anyway.
CG Bench: Felt pretty strong here. Probably could've kept going. I did all of these paused though so the pauses likely would've dried up had I kept going.
Hammer Grip Pull-ups: I super-setted these with CGBP. My left lat is really sore for some reason, so I didn't get as many reps as I usually would.
Widowmakers: Dropped the weight down to 40% of 1RM and just hammered away at it. Good sets.
Assistance: That combo movement was a lot harder than it looked on paper. I broke each set up into roughly 7 + 3.
Metcon: This one was from crossfit. I subbed each movement for something that I either couldn't do or would aggravate an injury. The original movements were supposed to be: Handstand Push-ups, Pulls on the Rower and Pistols. My subs definitely made it easier. Not bad at all. OK, that's it for tonight. I just have Overhead Press/Metcon and a Run left this week. Have a good night!
Work up to a 5 Rep Max for the day: 5x135, 155, 175, 185
Widowmaker: 35x95 lbs (CGBP)
Hammer Grip Pull-ups
5 Sets for max reps: 10, 8, 8, 8
Widowmaker: 30x95 lbs (Bent Rows)
Time: 14:00
Assistance
4 Rounds:
10 Standing Dumbbell Curls to Overhead Press, 30 lb Dumbbells
10 Reverse Hypers
Time: 8:22
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
10 Handstand Push-ups (piked)
20 SDHPs, 45 lb barbell
30 Box Step-ups (alternating), 20" box
Post Rounds Completed: 3 Rounds +10 HSPUs
Comments: Pretty beat from a long night last night. I ended up watching the election coverage until the wee hours of the morning and took the day off today. Still tired though. Going to hit it anyway.
CG Bench: Felt pretty strong here. Probably could've kept going. I did all of these paused though so the pauses likely would've dried up had I kept going.
Hammer Grip Pull-ups: I super-setted these with CGBP. My left lat is really sore for some reason, so I didn't get as many reps as I usually would.
Widowmakers: Dropped the weight down to 40% of 1RM and just hammered away at it. Good sets.
Assistance: That combo movement was a lot harder than it looked on paper. I broke each set up into roughly 7 + 3.
Metcon: This one was from crossfit. I subbed each movement for something that I either couldn't do or would aggravate an injury. The original movements were supposed to be: Handstand Push-ups, Pulls on the Rower and Pistols. My subs definitely made it easier. Not bad at all. OK, that's it for tonight. I just have Overhead Press/Metcon and a Run left this week. Have a good night!