|
Post by TM79 on Nov 15, 2016 0:10:16 GMT
Squat Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 225, 245, 265
Widowmaker: 20x155
Time: 13:00
Assistance 4 Rounds: 15 Jump Squats 10 Air Squats 10 Toes to Bar
Time: 5:20
Conditioning: Interval Burpees 20 Burpees, Fast: 1:02 20 Burpees, Fast: 1:11 20 Burpees, Fast: 1:18 20 Burpees, Fast: 1:21 20 Burpees, Fast: 1:16 *Rest 1 minute between intervals.
Comments: My lower back has been hurting for the last two days or so. I had originally planned to do deadlifts with squats today, but I have a lot of driving coming up (and a lot of work) for the rest of the week so I don't want to be riding around in agony or hobbling around trying to do my job. Skipping deadlifts altogether this week. So let's do some squats... Squat: Man, my legs felt good enough to try to break my current 3 Rep Max (280) but my knee and my back didn't so I stopped at 265. Assistance: Little to no knee pain on these. That is very encouraging. I may be able to do some more bodyweight metcons again. The higher rep count didn't seem to bother it as long as I used good form and just sat back into it, not moving the knee forward at all. Burpees: Man that sucked. I'm out here in short sleeves in my 49 degree garage and I am drenched in sweat. Good stuff! OK, planning to hit Bench and a metcon tomorrow. Have a good night!
|
|
|
Post by jaysun on Nov 16, 2016 3:04:12 GMT
Squat Work up to a 3 Rep Max for the day: 5x135, 3x185, 205, 225, 245, 265 Widowmaker: 20x155 Time: 13:00 Assistance 4 Rounds: 15 Jump Squats 10 Air Squats 10 Toes to Bar Time: 5:20 Conditioning: Interval Burpees 20 Burpees, Fast: 1:02 20 Burpees, Fast: 1:11 20 Burpees, Fast: 1:18 20 Burpees, Fast: 1:21 20 Burpees, Fast: 1:16 *Rest 1 minute between intervals. Comments: My lower back has been hurting for the last two days or so. I had originally planned to do deadlifts with squats today, but I have a lot of driving coming up (and a lot of work) for the rest of the week so I don't want to be riding around in agony or hobbling around trying to do my job. Skipping deadlifts altogether this week. So let's do some squats... Squat: Man, my legs felt good enough to try to break my current 3 Rep Max (280) but my knee and my back didn't so I stopped at 265. Assistance: Little to no knee pain on these. That is very encouraging. I may be able to do some more bodyweight metcons again. The higher rep count didn't seem to bother it as long as I used good form and just sat back into it, not moving the knee forward at all. Burpees: Man that sucked. I'm out here in short sleeves in my 49 degree garage and I am drenched in sweat. Good stuff! OK, planning to hit Bench and a metcon tomorrow. Have a good night! Solid sets man! Glad that your knee is feeling better but sorry about your back. Good idea to skip the deadlifts. We had a busy day. We had a 530pm soccer game and errands to run so it was a rest day.
|
|