5/3/1 for Hardgainers - c17w2d4
Wednesday - 14 September 2022
Workout: Calves & daily work + conditioning, 1405-1500 + 1705-1735 (55 + 30 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Cluster - 125 lbs - 10, 10, 10
b) CS DB rows - 2x45 lbs - 10, 10, 25
c) Seated CR - 210 lbs - 30, 25, 20
Jump rope - 300+ reps
Jordan WOD - for time
a) 100 KB swings - 28 kg
b) 100 sit-ups
c) 100 air squats
d) 100 push-ups
Time: 18:45
Daily work done. At some point in the now-murky past, I decided clusters were the answer.
Makes me wonder now, though, WTF was the question!?!
Looking to hit up the Jordan WOD later. Guys are reporting times below 15 minutes, and my goal today will be sub-20 minutes. Not sure how I’ll be feeling once I get around to it, but I guess we’ll find out soon enough…
Edit: Not an impressive time, but I hit my goal at least. HR was up there, to be sure, but conditioning wasn’t the bottleneck—grip, then abs, then quads, then triceps were. I did each set as a kind of rest-pause; here’s the rep breakdown and the splits:
Those sit-ups took me forever! Actually, everything kinda took forever.
Pleased with my effort, anyway—the mid-set rests weren’t particularly long, I just wasn’t moving too quickly overall.