Happy Halloween CF-ers!
SS Protocol
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 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. If you have to use a spotter for all 3 sets, you should back off a bit in weight.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON 5 rounds
-10 hang-dumbbell power cleans while jumping up on box
-8 OHS (light weight) barbell or use the dumbbells from your HPC
-5 med ball slams
Stretch: quad stretch against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
Power Cleans while jumping on a box?
ReplyDeleteBack Squats:
ReplyDelete45x5
95x5
135x5
185x3
205x3
225x3x5
I felt this one!! Took a 10 lbs jump from last week. I think the next few weeks I will be going up by 5 lbs!!!
Bench Press:
45x5
95x5
135x5
145x5
160x5
160x3 lost tension on the 4th and could not finish!
160x5 got into the zone and made it to the 5th rep!
Metcon: 8:30 mins
Used 15 lbs DB and 24" boxes for DB Cleans box jumps
Used the same weight for OHS
20lbs for med ball slams
Doing the whole Cleans and Jumps took some time getting used to...OHS was still hard!
clarification on PC with box jumps:
ReplyDeleteperform a hang power clean with dumbbells and when your feet leave the ground jump slightly forward on a box ending in a bent knee position with dumbbells racked at shoulder level. step off the box and repeat.
Back Squats:
ReplyDelete285x5
295x5
305x5
Second set felt easiest, need to take more time warming up.
Bench Press:
185x5
195x5
205x5
Getting better at this!
Metcon w/ 20# dumbells in 8:15, used a bar for OHS, 20# ballslams.
Hotel workout
ReplyDelete21-15-9
45# DBs full clean & jerk burpees
V-ups
20:27
This was H.A.M. The look on the faces of the old men walking on treadmills and doing bicep curls was priceless.
Back Squats: 45x8, 75x5, 95x5, 115x3, 135x5x3
ReplyDeleteSquats were getting pretty shallow in the last few weeks, so decided to back off on weight and re-start progression with rock bottom high bar squats.
Press: 45x5, 55x5, 65x3, 75x5x3
Did some rock climbing instead of lat pull-downs/metcon.
back squats: 230lb 5x3
ReplyDeleteI will do this set again, since my form wasn't really perfect, I think...
Benchpress: 155lb, failed almost immediately! 145lb went easily (did 150lb last time, but that was like a week ago)
lad machine: setting 12, did 10,9,7 reps
Bsquats 185 bpress 135
ReplyDelete