Murph for me today too.
1 mile run - 100 pull ups, 200 push ups, 300 air squats - 1 mile run
I'll use a band for pull ups because I'd like to get right back into 5/3/1 tomorrow and not screw up my shoulder for a month. Hoping to get all 200 pushups legit though - 150 is my max so far in a WOD.
Warmup- Flutter kicks for 1 minute, 10 pushups, 10 squats
DB Bench Press 3 sets of 6-10 reps
Push Press 3 sets of 6-8 reps
Bent Over Row 3 sets of 6-8 reps
Inverted Row 3 sets of 12 reps
Weighted Pullups 3 sets of 6-8 reps
Weighted Dips 3 sets of 6-10 reps
Weighted Situps 3 sets of 15-25 reps
Today was a mixed bag after warming up:
Zercher front squats
AMRAP of Burpees, Pistol Squats and med ball clean & toss
I did the Murph Saturday - subbed TRX Rows for the pullups and had to do inclined pushups (totally jacked shoulder)
Murph for me as well. Using the band for pullups and knees for pushups...next month is bodyweight month, so hoping to minimize the assists.
Wish I had more energy in the tank to do a longer workout today, but I suppose the long bike mileage and possible under-fueling has caught up with me. Just 5 sets of back squats and 5 sets of bench press, plus 3 sets of walking lunges.
290 still doesn't want to go up for 5 reps on squat. 290 x 3, 290 x 2 was the best I could muster today.
Bench press: 210 x 5 (New PR)
Deadlift: 395 x 4, 395 x 1. (Supposed to be 395 x 5)
Fat-gripz deficit deadlift: 165 x 5 (easier than 160 last week or 155 the week before. At least grip is getting stronger)
Some power snatch form work with embarrassingly light weight
Bodyweight inverted rows alternated with dips + 47.5 (sets of 10)
Going to have to change the squat and deadlift to 5 singles and keep the weight going up. When that stops working, deload and back to 5's. When that runs its course, back to a bastardized version of 5/3/1 for me.
Deadlift (1x5x67.5kg) (1x5x77.5kg) (1x5x87.5kg) (2x90kg)
Squat (2x10x50kg) (3x10x52.5kg)
Leg Raises (3x15)
Finally got one of the gym PT's to get a vid of my form - not [I]too[/I] shabby, but could do with some improvement.
Anybody have TRX workout ideas/regime ?
Jumping on shovel head = plyometrics.
Squatting to lower shovel handle and pop up the lawn chunks = squatting and arm work.
Tearing apart brutally stubborn tree roots = Tenacious and maximal effort body-wide. Had to stop and breathe.
Dragging and loading/unloading giant-salamander-sized strips of lawn = lifting heavy things and moving slowly, squats, arms and back.
Sweat pouring in sheets down my face the whole time = Cardio.
I think today is covered on the exercise front.