I keep getting up earlier than usual and I’m not too happy about it. My upper body seems a little tight this morning from the 84 pull-ups. Didn’t rush out to the garage this morning since I have a lot more time to work with on Sunday mornings.
Switched it up with 100 Walking Lunges (20# vest) for my warm-up. It took me 4:30 to do them.
Coffee Squats
2 Front + 5 Back
- 45#
- 135#
- 175#
- 205#
- 225#
- 245#
- 265#
Up 30 pounds over what I did last Sunday for this complex. This is the most weight I’ve had on the bar yet and it’s still well below the 295# I’ve done for this combo before.
That completes 14 days in a row at the squat rack. I’ll keep slowly increasing the weights and over the next two weeks I’ll hopefully be back to typical squatting loads. I’ve really been enjoying the morning squats as a way to kick off my day. Haven’t noticed any additional fatigue from them and don’t think they’ve been affecting my other training negatively. If anything they are probably helping. Don’t think I’ve mentioned the stretching routine recently, but I’ve been continuing to do it at least once a day, except when I do the 90 minute yoga workout.
Accessory
4 Sets
- 10 Incline DB Bench Press (45°, 40-45-50-50# DBs)
- 10 JM Press (45-65-65-65#)
Going to try adding in some bench press accessory work on the weekends to see if it’ll help getting to 300#. Holy Shit! The JM Press is no fucking joke. There are a couple of variations out there. I used what looked to be the hardest one and I’m pretty sure I got that right. Wow!
I hope that didn’t smoke me too much for today’s workout. Super Sunday at noon…
Warm-up
- Crossover Symmetry Activation
- 1,500m Row (6:36)
- Bottom Squat Hold
- C&J
Weightlifting
E2M 20:00
Started with 155# and went up 10# each time, finishing at 245#. I think I wore the belt starting at 215#. Took my time with that last round, to make both reps. I squatted most of the reps but powered a few of the early ones when I wasn’t thinking. Last few rounds got rough. The cleans aren’t really a big deal for me, but I’m pumped to have made all of the jerks. We took about 5-10 minutes plus before starting the next part.
Conditioning
With a running clock, @ 0:00…
5:00 AMRAP
This is event 1 of the 2015 Masters Qualifier. Wanted to do some muscle-ups this weekend and this looked like a fun one to try. Was scared how this would go after all those heavy cleans, but it was just fine. I broke the MU into 3-2 every round and did relaxed singles for the cleans. Finished 2 rounds plus 5 muscle-ups and 2 cleans. It was fun doing some MU in a workout again.
I called on the group for some movements to make up the next two parts and then I came up with the rep schemes and how to split up the 4 movements.
@ 10:00…
- 30 Wall Balls (20#, 10′)
- 30 Push-ups
- 30 Russian KBS (70#)
Wall balls and kettlebell swings were unbroken. I did the push-ups in 3 sets of 10. Finished in 2:50.
@ 20:00…
I was excited when someone picked lunges and knew I had to put them solo. Finish the workout with a little Lunge University. 🙂 We went outside since it was a nice afternoon. I programmed it as 100 walking lunges, but after about 50 steps I went to chase Michelle down for extra credit since she was doing a lap. I don’t usually do them stepping through, but did to catch up and it’s so much faster doing them like that, but so much extra burn too. Finished in 4:03. I stopped counting the reps after deciding to go for the lap distance instead, but should have been about 150.
Midline
Used a 53# KB and split this up into 10 reps per side at a time.
Knocked out Crossover Symmetry Plyometric before heading home. Kind of wanted to skip it, but was already feeling my shoulders smoked so I knew I should do it.
An hour or so later at home I am wrecked!
