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- BS
- 10 @ 50% / 238#
- 10 @ 55% / 262#
- 10 @ 60% / 286#
- 10 @ 70% / 333#
- 10 @ 75% / 357#
- Push Press
- 5 @ 40% 95#
- 5 @ 50% 115#
- 3 @ 60% 135#
- 3 @ 70% 158#
- 3 @ 80% 185#
- 3 @ 90%+ 205 (Got 6 reps here)
- 2×10 @ 35% 85
- Accessory:
- Cliffhangers 3 x :30 + 10 side crunches ea. side
- GM 3x10x120
- Paced 10 minute row (2524m)
Today felt pretty good. The last set of 10 on the BS was freaking tough! It was a really long set with lots of heavy breathing on the last 3 reps. Ha! I was pretty happy to get 6 reps at 205 on the push press and fairly certain that was a PR. After making some tweaks to my macros, I decided to start adding in a little cardio here and there, just to get my heart rate up a little. I thought about doing 20 minutes today but after I got through all of the accessory work, I was pretty tired. So I grabbed the rower with the plan on getting 15 minutes at a slow but steady pace. After 5 minutes, I wanted to get off and was gassed. So I went for 10 and called it a day.
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- Deadlift: 8×3 @ 80% (4×155, 4×245, 3×287, 3×355, 8x3x405)
- RDL: 4×8 (1x8x155, 3x8x205)
- Accessory:
- Push-ups: 4×12
- DB curls: 4×15 / 25#
- Cash-out Assault Bike: 15 minutes paced (153 calories)
Still feeling pretty good. The deadlifts got a little heavy on the last few sets and looking at some of the video I am shooting my butt up more than I should be, placing a little more load on my lower back than I would like. But overall happy with how things went.
Calling an audible on the programming for Wednesdays. Normally I have pull-ups programmed in, but with all the heavy deads, the pull-ups are just a little too much pulling, so I did push-ups instead and will move the pull-ups to another day.
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- Rower program: Work/Rest 1:1 (1, 2, 3, 4, 3, 2, 1) followed by a paced cool down. Finished with 5000m.
- Accessory:
- Pull-ups: 3×10
- Pallof press: 3×10 ea side
Wrote up more about this here.
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- FS
- 10 @ 50% / 198#
- 10 @ 55% / 217#
- 10 @ 60% / 237#
- 10 @ 70% / 277#
- 10 @ 75% / 297# (Only got 8 here)
- Banded KB Press
- 1×8 (Axle bar) / 35#
- 3×8 (Axle bar) / 44#
- Accessory:
- GHD 4×15
- KB Bat wing rows with :02 pause at the top 3×10
- DB curls 4×15 / 25#
Decent day. Only hit 8 of the FS @ 75% and was a little bummed about that. According to Wodify, that was still about a 20lb PR for a set of 8 so I shouldn’t be too upset. I got to the 7th rep and knew I probably wasn’t going to hit 10. On the 8th rep, the weight came down my chest a little and standing up I tried to lean back to get it in a better front rack position. When I stood up straight, I just had no gas left in the tank and dumped it. Also didn’t do any extra cardio today. No real reason other than I just felt like skipping it.
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- DL Rack Pulls: 4×3 @ 90% / 455 (3×155, 3×265, 3×355, 3×405, 4x3x456) – Did these superset with 10 banded GMs
- Power Clean
- 3 @ 50% / 138#
- 2 @ 60% / 165#
- 2 @ 70% / 193#
- 1 @ 80% / 220#
- 10×1 @ 85% / 236# (Did these EMOM)
- 5×2 @ 75% / 207# (Did these EMOM)
- Accessory:
- Skipped the push-ups and reverse-hypers and made the decision to join in on a workout that two of my friends were doing. It was 40-30-20-10 of deadlifts (135#) and AB calories. Finished in 13:46. Had that Fran cough after. I was actually really surprised at how I was able to somewhat keep up. I was only 2 minutes off from the fastest guy.
Pretty amazing at how a short metcon impacts your body compared to an EMOM of only lifting. I feel like I could do an EMOM of CJs at 85%+ forever, but the workout I jumped into this morning had an entirely different feeling.
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- FS with :03 Pause
- 3 @ 50% / 198#
- 3 @ 65% / 257#
- 3 @ 75% / 297#
- 3×2 @ 80% / 317#
- BTN Press
- 1×10 @ 35% / 80#
- 2×8 @ 45% / 105#
- 1×5 @ 55% / 135# (Should have been 125 but miscounted and made a larger jump that I realized until after I was done)
- Accessory:
- 20 minutes stretching & mobility
- 4×15 DB curls / 25#
- 5×1:00 plank
Today felt really good and really strong. These FS with a pause would have buried me months ago but I felt like I could hit these forever. My back feels awesome as well. I am not destroyed from the metcon. Just overall feeling strong and healthy.