Workout Log LIV

October 22, 2014

Warm-up

3 rounds of:

10 bar good-mornings (20kg)
10 bar lunges (20kg)
max pull-ups (10, 6, 4)

Strength

Bench Press, 5x5 @ 90% of my 5RM (technically 49.5 kilos): 50kg

I warmed up with 20/30/40kg.

MetCon

3 rounds of:

8 alternating dumbbell snatches (50/30lbs): I went with 40lbs
14 burpees

I finished in 6:06.

Optional

4 rounds of max ring dips with 1 minute rests. No one did this - I did 8 ring dips, felt exhausted, and worked on improving my double-unders instead.

October 23, 2014

Warm-up

8 minutes; EOMOM
odd minutes - 10 sit-ups
even minutes - 10 OHS (bar only, 20kg)

Strength

Back Squat, 4x2 @ 93% of 1RM (goal 74.4kg): 72kg

I warmed up with 20/30/40/50/60/70kg, and realized there was not enough left to get to 93%. I'm happy with 90%!

MetCon

20 - 16 - 8 - 4, 15 minute cap of:

Deadlifts (80/60) - I went with 60kg
Toes-to-bar
Push-ups

I finished in 13:39. My deadlifts went up. Last time I did them, I used 50kg and only did 45 total - this time, I did 48 with 60kg!