SS Protocol (Workout A) Day 6
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5-10lbs from last week)...make sure you have adequate warm-up sets
3x5 Bench Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
AMRAP 6 mins -- Kip, Push, Dub
*5 Kipping Pull Ups
*10 Push Ups
*15 Double Unders
Stretch: foam roll quads, deep squat stretch; sit in deep squat and shift weight for 1 min each side.
-JD
Did this Tuesday.
ReplyDeleteSquats @ 285, 295x2
Bench @ 185x2, 195
6 rounds in the metcon, w/ questionable double unders.
Did this on Tuesday too!
ReplyDeleteSquats: 155x5x2, 155x3x1, failed on squat 4, then reset and did 2 more at 155 immediately afterwards. Seems like I can just barely get to parallel when I do high bar squats -- can get a lot lower with low bar. Failed b/c I tried to go a bit deeper and got stuck.
Did press instead of bench: 73x5x3
3 rounds of the metcon, as Rx except scaled down to 8 DU per round.
Did this Tuesday.
ReplyDeleteSquat
235#
3x5
Bench
245#
3x5
7 rounds of metcon, double unders got hard fast. Arms not legs.