July 28, 2015

Morning. Got up early today. Planning to do some Squats in a little while. I'd like to get in both Squats and OH Press today if possible. I may be out of town next week, so I need to move my schedule up a little. Just wrote a medium metcon and a short metcon to do this week. I'll post them here in case you want to borrow them.

5 Rounds for Time:
20 KB Swings, 1.5 Pood
15 Inner Grip Pull-ups (Sub for 3 Rope Climbs)
10 GHD Sit-ups
5 Ground to Overhead, 95 lbs


10 Minute EMOM
5 Ring Dips
10 Ring Rows
15 Squats Holding a 45 lb Plate


Hope you have a great day.

Squats:
5x135, 5x185
3x5 @ 70% (210 lbs)

Assistance:
3 Rounds, NFT:
8 A2G Squats @ 135 lbs
10 Dragonflies

OH Press:
5x85, 5x105
3x5 @ 70% (115 lbs)

Assistance:
3 Rounds, NFT:
8 OH Press @ 85 lbs
8 OABBRs @ 55 lbs
10 Good Mornings, 85 lbs

Time: 37:00

Conditioning:
10 Minute EMOM:
2 Man Makers (30 lb Dumbbells)

Comments: Woke up at 5:00AM this morning and couldn't go back to sleep. I was pumped about
finishing building those tables at work today. Anyway, I went ahead and worked out.
Squats: Legs didn't feel that great for these. Might have just been the early morning factor.
OH Press: These were fine.
Conditioning: I thought of this at the last minute. What could be better after doubling up your
strength training at 6:00AM? How about some Man Makers! These were good for Sprints.
It took me an average of about 20-25 seconds to complete two of these so that worked out well
with 30 seconds rest. OK, I need to do a metcon at some point. That may be today or tomorrow. Not sure.
Hope you have a good day!

Hey, nice job on both squats and OHP. That emom metcon looks good as well.
How's the new job?

WU-450m run 4rft:15 squats 15 sit ups 10 push ups TT=8'
Bench Press 125*5 140*4 170*3 190*2 200*1 210*1 230*1 175amap(10) super setted with 5 DB rows@60# and a cash out of 1*30@25# hammer curls. TT~25'
Didn't have time for conditioning today. We had another busy day. The boys had their cousins over and that kept the wife and I busy. Throw in some errands, mowing the grass and then a trip to the movies with all of the kids and you have a full day. Very hot as well 120°F heat index.

JaySun wrote:Hey, nice job on both squats and OHP. That emom metcon looks good as well.
How's the new job?

Thanks! I spent yesterday and Monday building tables to go on either side of the chop saw. Each table is 8' long so we can cut a few inches off a 12' board if need be without much of a problem. They came out good. Pretty tired this morning though. Things are going well, just insanely busy.

JaySun wrote:WU-450m run 4rft:15 squats 15 sit ups 10 push ups TT=8'
Bench Press 125*5 140*4 170*3 190*2 200*1 210*1 230*1 175amap(10) super setted with 5 DB rows@60# and a cash out of 1*30@25# hammer curls. TT~25'
Didn't have time for conditioning today. We had another busy day. The boys had their cousins over and that kept the wife and I busy. Throw in some errands, mowing the grass and then a trip to the movies with all of the kids and you have a full day. Very hot as well 120°F heat index.

Nice job on the workout! I love hammer curls. Hopefully Fall is just around the corner. This heat is really getting old.