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Five rounds for max reps of:
125lb bench press: 8,10,6,10,9
Strict Chin-ups: 9,9,8,5,12 (last set kipping pullups)
5min rest between each round.
Bolded sets were done with spotter, pushing me to the max. He helped on several sets, but I can guarantee I could not have done any more reps on the bench. And now my upper body feels shot. But no blisters this time!
75#x3, 95#x3, 105#x2, 115#x2, 125#x2, 135# - FAIL, 135#x1, 140# - FAIL, 140# - FAIL, 140#X1 (5# PR!), Decided to dial it down and work on better form 115#x3, 115#x3, 120#x3, 95#x5
Since I had the bar and plates out, and since I hadn’t cleaned in awhile I thought what the hell.
Clean: 95#x2, 105#x1, 125#x1, 135#x1, 155#x1, 175# - FAIL, 175#x1, 185# - Fail, 185#x1 (standing PR), 195# - Fail. Considering I had already worked the same muscles pretty hard with the snatch, I was happy that I was able to duplicate my standing PR. Still need to work A LOT on getting under the bar on both of these lifts.
SWOD: Back Squat - working on form - not for max effort.
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
95 X 10 (high rep) - not to failure -but legs started to feel the burn on last rep.
1 minute rest between sets
approximately 5 minute rest
Row 20 calories - Sub 30 SDHP with 45 pounds (read this was an appropriate sub on the main site comments section - no rower yet)
30 pound Two-arm dumbbell ground-to-overhead, 30 reps - Sub 25 pound dumbbells
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint
Time = 14:31
Felt pretty good about that time considering I haven’t done any intense metcon workouts in a while and only had a short rest after squats.
I will admit - I had the plate overhead on my lunges for about 2/3 of the distance, then I just held it at stomach level for the rest of the way because I was gassed. Sprint was more like stumbing forward at jogging pace.
cash out - laying on floor to stabilize heart rate and respiration. That was fun !
Finished all that in 1 hour - then had to get ready for work.
15 SDHPs w/ 45lb bar
15 Hang Snatch w/ 45lb bar
20 Toes to Bar
20 alternating Lunges w/ 45lb bar
15 SDHPs w/ 45lb bar
Completed all but the last set of SDHPs.
Started to feel some re-occuring mild pain from yesterday in the shoulder and lower back after the first set of SDHPs. Finished up with some foam rolling and booked an appointment with a Massage Therapist for some trigger point work.