Today I made up Tuesday's workout that I missed.
Warm-up:
500m Row 1:57
2 rounds:
5 squats
5 hand release push ups
5 pull-ups
10 double unders
5 good mornings
5 straight-leg deadlifts
Deadlift:
70% x3 (165#), 80%x3 (185#), 90% max reps = 210#x3
"Diane"
Reps of 21-15-9:
Deadlift (155#)
Handstand Push-ups
14:55 w/ample use of abmats!
The deadlifts felt heavy, but doable. I was able to string the first 15 together, the second set I broke down into 5's and the last set I had to rest after 8.
The HSPUs were a nightmare. I tried to start out with just one abmat and was able to do 4 kipping, and then added another mat and struggled through to #17, and then was so frustrated that I added a 3rd mat for the remaining 4. Second set I went back to 2 abmats and eventually got 15. It was very frustrating because it was all about muscle failure. I had to wait a good 20-30 seconds between attempts and even then several of my kipping attempts failed. The last set it took me almost 5 minutes just to do 9. So I'm adding HSPUs to my ever growing herd of goats.
Thursday, April 12, 2012
Monday, 04.09.12
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
150x3, 175x3, 195x3
On my last set of max reps, I had trouble hitting depth. I actually attempted 5 squats but only 3 of them were below parallel.
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
18:51 @ 53#
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