SS Protocol
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
Front Squat:
ReplyDelete245x5
255x5x2
Changed form slightly, made sure to keep my back tight, and felt much better about these.
Press:
3x5 @ 125
Chin-ups:
2x12
1x6
No metcon
Fs 175 press 115
ReplyDeleteFront squat 115x5x3. Felt good.
ReplyDeletePress 75x5x3. Hard.
3 sets of 5 pull-ups with the tiny red band.
Metcon with 25lb KB for first 4 rounds then 35lb KB for last 2. 25lb was not at all challenging, 35 was a bit too challenging.
Front Squat:
ReplyDelete45x5
95x5
135x3
185x3
205x5
205x5 rounded back on last rep
205x4 failed on the 5th rep...I felt like I was losing tension and did not want to stress my back.
Press:
45x5
95x5
115x5
125x3 could not keep the tension to get 4th and 5th!! went down to 115
115x5
Metcon: Did it in 3:45 mins - used 35 lbs KB - should have gone for 45lbs it would have made it harder! Oh well!!
Front Squat
ReplyDelete235x5 (x2)
235x4 (F)
Couldn't complete the last rep for some reason. Form still needs work, but improving.
Press
145x5 (x3)
Felt good, but challenging.
Metcon 35#KB 4:00
Should have used a heavier KB.
Front squat:200x5x3
ReplyDeletePress:95x5x3