SS Protocol
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
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.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
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.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
High bar back squats:
ReplyDeletewarmup: 45x5x2, 75x5, 115x3, 125x2
work:
145x5
145x1xf, picked up and then did 145x4
145x2xf, picked up and then did 145x3
Failures due to shifting weight into toes and then tipping forward beyond the point of no return -- seems like some kind of balance issue or just not being familiar with the bottom position of high bar squats yet. Otherwise challenging but not impossible.
Press: 45x5x2, 60x5, 70x5, 75x5 (last one was very hard), 80x1xf, 70x5
Definitely at the end of linear progression on presses.
Did this on Tuesday:
ReplyDeleteBack Squats:
45x5
95x5
135x3
185x2
205x2
225x2
235x3x5
Felt good lifting that weight. The last rep has always been the toughest one to overcome, but I braced myself and stayed tight!
Bench Press:
95x5
135x2
155x5
165x5
165x5 needed Inish's assistance to finish the last two reps! Also my shoulders were feeling the tremendous load and I felt a slight pinch.
Metcon:5 rounds
10 one arm KB swings per side (50lbs)
10 Kipping pull-ups
20 double unders
Finished it in 9:13 or 9:30 mins - was dead by the end so could not resolve the two numbers!
Did a lot of spine and shoulder rolling with the lacrosse ball.
Back squat
ReplyDeleteFailed at 245.
I think it was a combination of poor form, inadequate warm up, and leg soreness.
Got 235*5(*3) but it was way harder than last week.
Bench
245*5(*3)
A little soreness in right pec or I might've pushed it more.
Metcon 53#kb
8:48? I don't remember. Double unders are always hard in these types of metcons.