@ 5:30am
airdyne 30 calories x 10 sets @ 90-95% (walk rest 2:00)
1:17, 1:15, 1:15, 1:14, 1:13, 1:13, 1:13, 1:13, 1:11, 1:12. this was a pretty tough workout. tried to stay consistent throughout all of them. was keeping it between 356 and 379 watts for the intervals. legs were getting toasty towards the end here, but was able to maintain pace without too much problem.
@ 4:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 hip extensions
3) 10 kb ohs 53# (5 each arm)
completed. good warm up here. shoulders and lats were a little tight, loosened those up while also getting the core and legs firing a little bit.
b) 3x8 back squats (add 10# per set from previous 2 weeks) (rest 1:30)
305, 325, 340. felt good on these. quick sets. not much of a pause at all at the top of each rep.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435. felt strong. getting real comfortable hitting these weights each week, even after the sets of 8. may move up the weight on these in the next few weeks.
d) perform with a 30:00 running clock
00:00-10:00
3 rounds- 20 deadlifts 185# + 10 toes to bar
3:00. this was a grip burn. went UB on each exercise. the only thing I could have done to make it faster would be immediate transitions from one exercise to the next.
10:00-20:00
5:00 amrap- 30 double unders + 10 alternating db snatch 70#
5 rounds + 1 double under. consistent pace on this. was able to pick it up a little bit the last 2 rounds. need to continue to work on keeping a pace over the course of an amrap that allows for me to pick it up the last 2-3 minutes of the workout.
20:00-30:00
3 rounds- 20 overhead squats 95# + 10 burpees to 6".
4:25. this was a burner. legs were toasted by the last round of this. went ub on the overhead squats and kept a solid pace on the burpees through 2 rounds then sped through them pretty quickly on the last round. definitely a tough go after going through the first 2. good overall day.
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