Feeling really beat up today, which shouldn’t be surprising after 4 days in a row. Heading out-of-town tomorrow for a bachelor party, so will be a weekend of rest. In at 10am to finish out the 2nd 5/3/1 cycle.
Warm-up
- 400m Run
- PVC Pass-thrus
Strength
5/3/1 Bench Press – Cycle 2 Week 3
- 5 @ 85# (40% of Training Max – warm)
- 5 @ 110# (50% – warm)
- 3 @ 130# (60% – warm)
- 5 @ 160# (75%)
- 3 @ 185# (85%)
- 1+ @ 205# (95%)
Only 3 reps and the last one was an ugly struggle. Estimated max of 225.5#.
5/3/1 Front Squats – Cycle 1 Week 3
- 5 @ 110# (40% of Training Max – warm)
- 5 @ 135# (50% – warm)
- 3 @ 165# (60% – warm)
- 5 @ 205# (75%)
- 3 @ 235# (85%)
- 1+ @ 260# (95%)
Right in that sweet spot of 5 or 6 reps again, with 5 reps today. Estimated max of 303#, which should be pretty accurate. Tried to cycle the reps a little faster in the early sets and keep an upright torso, although I started to hunch over in that last set.
WOD
5 Rounds
- 250m Row
- 150m Run
- 2:00 Rest
I didn’t realize we were resting after each round, so I had paced my first round. My rounds were 1:28/1:16/1:16/1:15/1:16 and my rower splits were 49.7/47.2/49.6/49.3/48.9. After the first two rounds I stopped stropping in my feet and although it slowed down my pace, it was better overall because I was able to jump right out and get on my run. After the final run, my time was 14:31 (including the 8:00 of rest). Really liking this interval stuff for conditioning.
Nick Momrik's Fitness Logs 