4/19
Olympic
Strength
Top Pull Deadlift - 5x2 @ 90% (r:60s) : 405x2, 2, 2, 2, 2
Bench w/ bands - 5x3 @ 55% Bar + 25%band (r:60s) : 165x3, 3, 3, 3, 3
UH Pullups w/ tempo - 3x5 (33x) (r:60s) : +10x5, 5, 4
GHR - 3x10 (r:60s) : 10, 7, 4
Conditioning
Done for total time -
30 KB Swing - 30#
30 Wall Ball - 20#
30 C2B
Row 1K
20 KB Swing - 30#
20 Wall Ball - 20#
20 C2B
Time : 18:55
Comments
- The deads aren't too bad, just awkward starting from off the rack, then having to re-rack at the end
- I HATE benching. It wasn't too bad, but it really felt like shit on the left shoulder. I don't know if I used the wrong bands or just the instability of the bands but my AC joint felt like shit afterwards
- UH Pull ups after benching was not too fun
- I have no idea what happened on the GHR. I had nothing left in my hamstrings. I don't think the deads killed it for me.
- In the conditioning the pull ups sucked. I had to break the first one up like this - 10, 5, 5, 4, 2, 2, 2. The second 20 went like this - 5, 5, 4, 2, 1, 1, 1, 1. I had nothing left in me.
- I did learn a valuable lesson. Don't have a coffee in the morning, then a monster drink before you THINK you are going to workout along with your pre-workout meal with carbs, then NOT go workout, not have any carbs before you train 7hrs later coming off the stimulant buzz.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort