Sunday, June 22, 2014

Wednesday 6/25

a. Clean: Build to a Heavy Triple

A. Bench: Build to a 5 RM
B. Bench: 3 x 5 at 90% of A.
C. Seated DB Press: 4 x 10

A. Back Squat: 6 x 3 @ 80%

EMOM x 7: 3 Squat Cleans (Heavy, weight can be increased)
-rest 5 Minutes-
EMOM x 7: 2 Squat Cleans (Heavier, try and use same weight on all)

1 comment:

  1. Lifting:
    a. Clean: build to a heavy triple - I had to stop at 105#, I just feel really weak still.

    A. Bench: Build to a 5RM - I got 75#, but the last rep was tough. I wanted to try 80#, but again, just feel weak and didn't have faith that I could get all five at 80#.
    B. Bench: 3x5 @ 90% of A (65#)
    C. Seated DB press: 4x10 - I could only do 30#, my shoulders definitely suffered from being away so long.

    A. Back Squat: 6x3 @ 80% (115#) - This felt on the heavy side today, but the first two reps still felt good...the third rep on every set was a struggle. I felt my bottom pop up first a few times and I still feel like I am not bouncing out of the bottom at all.

    WOD: Instead of the EMOMs, I did "Filthy Fifty" with Joel. The first time I ever did this workout was with you, Dan. It was awful and it took me almost 37 minutes. I tried to just keep moving, minimal breaks and wanted to stay close to Joel. K2E still eat up a lot of my time, but I was happy with how I kept moving through everything else. I finished in 26:23 this time! Almost 10 minutes faster! I just really wanted to tell you since the first time was so terrible. I want to shave another 7 minutes off this eventually, but I am really happy with how much I improved on this workout. Made me feel a lot better about this week!