Squat
Work up to 3 heavy sets of 7 reps.
11x155, 9x185, 3(7x205)
Deadlift
Work up to 3 heavy sets of 7 reps.
11x205, 9x235, 7x255, 7x265, 7x275
Overhead Press
Work up to 3 heavy sets of 7 reps.
11x85, 9x105, 3(7x115)
(Superset with) Pull-ups
11xBW, 9xBW, 3(7xBW)
Time: 42:00
Accessory
Complete 40 reps of the following. Note how you broke up the reps.
After each lift, complete 10 GHD Sit-ups
Squat, 135 lbs: 26, 14
10 GHD Sit-ups
Deadlift, 185 lbs: 20, 14, 6
10 GHD Sit-ups
Overhead Press, 75 lbs: 22, 14, 4
10 GHD Sit-ups
Pull-ups, BW: 10, 10, 8, 7, 5
10 GHD Sit-ups
Time: 21:00
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 8
Rest one minute
One minute of Power Snatches, 30 lb Dumbbells: 12
Rest one minute
One minute of Burpees: 20
Rest one minute
One minute of Power Cleans, 30 lb Dumbbells: 18
Rest one minute
https://www.youtube.com/watch?v=WqmSYB87QHIhttps://www.youtube.com/watch?v=8B0gujFQ_44https://www.youtube.com/watch?v=kGdjitV5UKgComments: Well, this is the last week of this cycle so I'm going for broke. Doing reps of 7 and am combining Squat/DL with OHP/PU again as I have four straight days of hard work in the field starting tomorrow. I may throw a short metcon in there over the next few days, but work will easily serve as conditioning too. Just one more week of work and it's vacation time!
Squat: Felt good for these. Strong sets and good depth. Finished with 3 sets at program weight.
Deadlift: My toes were numb during these sets. Freakin' cold out here... I was going to stop at 255, about 20 lbs less than my "program weight", but ended up working my way up to one set at my program weight. That was a particularly huge victory for me as I haven't done any program sets in probably six months, since my injuries.
OHP/Pull-ups: Felt very strong on these for a change. Good sets.
Accessory: Tried to do 40% of (estimated) 1 rep max for all of these. Definitely challenging. It's pretty bad when GHD sit-ups are your break...
Intervals/Sprints: This was supposed to have a minute of running between each movement but I took it out as I was running low on time. Still pretty tough.
Well, BOGO again this Sunday. Just Bench and Rows left to do this week at some point. I will try to do a short metcon sometime in the next few days before that. I will, of course, finish it off with a run next weekend. Hope you all have a great day and I apologize again for my absense in your journals. Life is busy right now.