Day: March 25, 2014

Three Wheel Triple

Slept late-ish again this morning. Still made time to get a protein+coffee and pre-workout shower though.

Warm-up

4 Round Tabata Mash-up

  • Air Squats
  • Zombie Kicks
  • Shoulder stretching
  • Rocket Ships

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×155#
  • 3×225#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#
  • 3×315#

I’ve been bumping up all my numbers over the percentages. Last time I did 2 sets with 275# to start, so I replaced one of those with the 315# set. Not sure, but that might be a 3RM. Though I have done 5×305, so probably not a true 3RM at this point, especially with all of the heavy sets. Felt great too! When squats are going well, it’s a tough feeling to beat.

Conditioning

  • 40 Burpees
  • 40 Front Squats (45#)
  • 30 Burpees
  • 30 Front Squats (95#)
  • 20 Burpees
  • 20 Front Squats (135#)
  • 10 Burpees
  • 10 Front Squats (155#)

100 more burpees. YAY!! Something that really surprised me in this workout was how fatigued my front rack got, even in the first set of front squats. 100 burpees yesterday and 40 to start today, really fried the front delts. After doing 25 I had to go 8-7 to finish the 40. Then I went 12-10-8, 8-7-5, and an unbroken 10. Took me 16:19 to finish.