2.5 mile walk
12min to set a one rep max for a push press...my killer is cleaning the weight, not pressing it.
Got to 155, then 165, ended at 175lbs. 6 reps total to set it.
then the killer...
400m run at 5min mile pace
12 70lb Kettleball swings
12 strict pullups
repeat x3, no rest, or attempted no rest....my final 400m was a 6:30 pace and I thought I was dying for the 3rd round.
2.5 mile walk
SW: 275 lbs / CW: 272.4 lbs / GW: 175 lbs
TRAINING - OHP Day
OHP (1x5x35) (1x5x37.5) (1x5x40) (2x5x42.5)
Row (2x10x32.5) (2x10x35)
Dumbell Curl (1x10x12.5) (1x6x12.5) (1x6x10) (3x10x10)
Weighted dip (10/10/10 x 8kg)
Yesterday 100 pushups and 50 pullups (greasing the groove so random sets throughout the day)
Several muscle ups as warmup
Weighted Chins + 45 drop to BW
Weighted Dips + 45 drop to BW
All to failure and with no rest between which made the compound rows less than stellar.
Muscle-ups used to be one of my favorites when I trained in a commercial gym. How many can you bust out in a clip, Neckhammer? I think my all-time best was 9.
Squat: 3 x 5 x 290 (this will be a new 5-rep PR for me. And then I have to repeat it twice. Fun!)
Bench: 3 x 5 x 200 (current 5 rep PR = 215. Still not gonna be easy)
Deadlift: 1 x 5 x 395 (did this weight for 5 once, but lockout was disputable on the 5th rep. Leaving no question tonight)
Dips: 3 x ??. I'll throw on a 25 or a 45 and see where these lie. I won't go to true failure on the 1st or 2nd set, but close without completely trashing myself for the remaining sets.
Tonight is heavy deadlifts !
Question. Do you guys still go high fat low carb on these heavy lift days?
A conditioning workout today from my coach completed on my own for time. I must sub. for pushups & pull up for now,:
100 Abmat situps
270 single jump ropes
80 TRX chest presses
70 calories on rower
60 wall balls
50 KB swings (40 lbs)
40 TRX Rows
20 Deadlifts (95 lbs)
10 30-meter sprints