Swod
Squat 5×2 @ 90% of 3 RM
Close Grip Bench 5, 5, 5
If 295# was 3RM on Monday, then it's 265 today.
8x135/3x225/2x245/2x265/////
The last set felt best of all.
15 mins.
Benching just inside of the knurling cuts.
5x225/x245//
5 mins.
Something's wrong with me when 5 reps of bench is easier than 2 squatting. Squat, Deadlift; these two need improvement.
- 3 mins -
Conditioning
Complete 7 rounds:
Handstand Push Ups – Max reps
Hollow Rocks - 15 reps
Post total HSPU completed to comments.
Subbed Presses @135# for the HSPUs. Reps fluctuated from 5's to 2's and back up, and down. I didn't check to see what CFFB means by a hollow rock before starting, mine were more like boat-position and more isometric.
9.06
This was the Conditioning from the In-season, just mentioning it here since it looks like something to do someday:
Complete as many rounds as possible in 15 minutes:
Plyo Push Ups – 20 reps
Assault Bike/C2 Row – 15 calories
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Keep repeating this pattern for the prescribed repetitions.
Post total rounds completed to comments.
9.5 hours - 2100/0630. 32 minutes total. PE: 8. 18 hours. 226/15.
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