May 7th, 2016

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 70%

B. Five sets of:
Overhead Squat x 2-3 reps @~ 80% of 1-RM Snatch
Rest as needed

C. Three sets of:
Strict Press x 5 reps (moderate to heavy)
Rest as needed

D. Three sets of:
Pause Back Squat @23X1 x 2 reps @ 70%
Rest as needed

+

@85-90%:
Assault Bike 25 Cals
Row or Ski 25 Cals
Rest 1:1
Assault Bike 20 Cals
Row or Ski 20 Cals
Rest 1:1
Assault Bike 15 Cals
Row or Ski 15 Cals
Rest 1:1
Assault Bike 10 Cals
Row or Ski 10 Cals

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5 Comments

  1. A. 105, 125, 150, 150, 150
    B. 3 x 3 @ 95
    C. 3 x 5 @ 75
    D. 130. WHY WERE THESE SO HARD

    E.
    1. 5:06ish. 57 RPM avg on bike, 1000+cal/hr pace on rower. probably could’ve gone faster for this one
    2. 2:59. 60-61 RPM; 1100+ on rower
    3. 2:15. 63 RPM, 1200+
    4. 1:21. 65-66 RPM, 1300+

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  2. A. 225, 245, 295x3x3
    B. 165x3x5
    C. 95, 95, 105
    I need more strict press in my life.
    D. 245x2x3
    E.17:23 w/ ski
    Nice to break a sweat. Have been skipping a lot of the metcons lately. Look forward to Monday.

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  3. A. 195, 235, 275x3x3
    B. 135, 145, 145
    C. 95, 115, 125
    D. 225
    E. 15:37 (row) – this felt better than I expected. Kept my rpms on the bike around 70 throughout.

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  4. A. 205/245/285×3
    B. 5×3 @ 175
    C. 115/125/125
    D. 15:43 — ski.

    Admittedly pretty sore from yesterday. Adjusting to bfly c2b is hitting my lats pretty hard. Most likely because I’m just inefficient at this point. Skiing was a nice way to change it up. Rest up the next few days and get ready for Monday.

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  5. A. 123, 148, 173×3
    B. 53, 83, 83, 83, 88
    C. 53×3; went much lighter due to some pain and soreness in my right shoulder
    D. 163x2x3
    E. 4:40, 4:05, 2:52, 2:10 yuck.

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