Feeling good. Went to open gym at 10.
- 15 Reverse Hypers (90#)
No B.S. Bench Press
Still on the low end of the recommended 240-245 for the working sets. Not sure I could have added the extra five pounds to either of the last two sets even. I have to remind myself 245 is my all-time 5RM (which I matched back in May) and I did 16 reps with 240 in this workout. Things are moving in the right direction.
- E2M – 5 Rounds
- 10 Power Snatches (75#)
- 5 Muscle-ups
- 4:00 Rest
- E2M – 5 Rounds
- 10 C&J (75#)
- 5 Handstand Push-ups
My original version of this was using 95 and 115, but I switched to 75 and 95 yesterday. I did the first 4 sets of muscle-ups unbroken with a near failure on the last rep of those. Then I finished with 3-1-1. After struggling towards the end of the first couplet, I decided to stay at 75 for the clean and jerks. I also added an extra two minutes of rest because I was not recovering fast enough. As soon as I went for my first strict HSPU I knew it was going to have to change. I did 3-2 and 5×1 strict before switching to unbroken sets of 5 kipping for the other 3 rounds. I probably could have continued with 5×1 strict, but I wanted some rest time!
Damn, that light barbell can really give you a great workout. Too many people think you need to go heavy all the time and keep adding more weight.
6-4-2 with 10 second holds
- Side Plank
- Bird Dog
Increased from the 5-3-1 since it had been easy. This was definitely more of a challenge, but the workout may have contributed to that.
Did a bunch of yard work, ran some errands, and then was out in the garage by 8pm
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24
Went 692 calories and 14.93 km.