9/7/22 - MetCon for Muscle P2W1D3
Weight: 220.1lb
Sleep: 6h 7m (88%% fitness score)
| W7 Pull | Exercise | Sets/Reps | Load | Effort | 1RM | Weight | Week 1 |
|---|---|---|---|---|---|---|---|
| A | Farmer’s Walk | 1 x 2 min. | Light | Met2 | 45x2 | 45x2 | |
| B1 | Muscle Snatch from Hang | 2 x 5 reps | 70-75% | Res | 135 | 5x135, 5x135 | |
| B2 | Snatch-Grip Shrug Iso-Prefatigue | 2 x 10-15 reps | Medium | Full | 135lb | 12x135, 10x135 | |
| B3 | Farmer’s Walk | 2 x 1 min. | Light | Met1 | 45x2 | 45x2, 45x2 | |
| Rest 4 min. or less | |||||||
| C1 | Pendlay Row | 2 x 5 reps | 65-70% | Res | 245 | 5x245, 5x245 | |
| C2 | Chest-Supported Rear-Delt Raise MDS | 2 x 10-15 reps | Medium | Full | 30x2 | 15x30, 13x30 | |
| C3 | Zercher Carry | 2 x 1 min. | 30% BW | Met1 | 80lb | 80lb, 80lb | |
| Rest 4 min. or less | |||||||
| D | Chin-up Top Position Iso. Hold | 1 x 2 min. | BW | Hold | 1m, 30s, 20s, 10s | ||
| Rest 4 min. or less | |||||||
| E | Pull-Up Hang | 1 x 2 min. | BW | Hold | 1m, 1m |
Completed in 30m 44s
- Everything felt good here. I kind of wanted to hit it for another round tbh but i knew performance was going downhill yesterday so i let common sense prevail - stuck with 2 rounds per Rx.
- Got my bloods drawn today and I’ll have you know I only cried for 15 minutes (before and after). Will post results in my TRT thread.