SS Protocol
Warm up: freestyle jump-rope 3 mins, one arm kettlebell swings alternating mid-air, air squats
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: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging knee raises (dead-hang from bar and bring knees to chest)
Stretch: deep lunge stretch
-JD
On Thursday,
ReplyDeleteFront Squats: 45x5x2, 75x5, 105x3, 120x5x3
These were hard -- on the last two reps of each set, upper back bent a lot and couldn't keep elbows up, but did manage to do a squat!
Press: 45x5, 60x5, 75x2, 80x2xf, 80x2xf, 80x1xf, 70x5, 75x4xf
Not a great day for presses.
Rock climbing later instead of pull-ups and metcon.
Front Squat
ReplyDelete235*4 (f)
225*5 (*2)
Just not my day.
Press
145*5 (*3)
Shoulders tired this week.
Metcon
10:57
Front Squat:
ReplyDelete45x5
95x5
135x3
155x3
185x3
195x3x5
Press:
45xmany
95x5
115x3x5
Metcon: 15:10 mins
Used 24" box for ring rows and ring dips.
Did not feel very energetic today. Could not go higher on my lifts, and my arms felt heavy in the middle of the metcon!
Not a good day!