That sounds like it came out my log 
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Just when I thought I did a lot today I read your session. 
Nice job Shane! It’s a cool thing knowing that I finally have access to all the stuff I’ve loved reading about in your journal for so long now. 
Solid upper body session. Tons of good work in there.
Interested to see what you come up with for a lower body metcon. At the gym I’m at, they have one of those outdoor turf fields with the tractor tires, sleds, etc. Might have to try some of that stuff some time. That would make a killer metcon. The “field” is sandwiched between the gym and Home Depot, which is kind of funny… 
I’ve always been intrigued by this type of split but have never tried it. Sounds like a good idea and I’ll be curious to see how you set it up.
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Thank you Trent. Not sure how it is all going to play out on my Friday fullbody yet. I like the idea of a crossfit/metcon kind of workout but I lack the experience to really set one up properly and I don’t really want to be doing a lot of jumping right now.
Your gym’s turf field has me jealous. There is a gym that is 12 minutes from my work that has a lot of the same kind of things. I might go tomorrow to check it out to see if it is doable. It is actually 5 bucks cheaper a month than my Gold’s gym so that would be a win.
That is funny that the field is between the gym and a homedepot. Should make for some interesting scenery. LoL.
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I am curious to see how it turns out also. LoL.
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I think setting up metcons is pretty easy. They are basically just super sets, but tend to be a little more exotic in nature. Usually, when I’m putting one together I keep it balanced (legs/push/pull/core) and avoid things that are going to aggravate injuries. If you are doing one for leg work I would probably limit it to only 1-2 serious leg lifts (squats, deads, etc.). Maybe only one. Then do some other stuff with it that is easier/less risky. Lunges, KB swings, goblet squats, farmer carries, light power cleans/snatches, etc.
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Is this a comment on how the set went or a new lifting expression?
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That’s good advice Trent. I will try to use it as I build something for this Fridays workout.
Thank you for taking the time to lay it out here.
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Was an expression for how the set went. LoL
I brought over 4, 45 pound plates with the intention of using 90 per side on my top set. Didn’t end up needing them and turned in my worse top set I had ever done on that machine. To be fair I usually start with that machine on my shoulder day, so my triceps and shoulders were already tired from my incline pressing a couple exercises prior. Regardless, I wasn’t happy to only get 6.
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All my sets are shit. I just comment once in a while when a good one happens… 
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Yep, I can appreciate that.
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Good looking workout yesterday Shane. I don’t know about “shit sets” but everything looks good to me. But hell at this point just being able to use both my hands to wash my hair looks good to me. 
It’s good to still see you getting after it.
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Tuesday Cardio
250.2
Warm up
Sauna 10 minutes
Rower
2500 M
10:13
KB Swing/Air Squats
25 x 45/15 x 5
Ball Over shoulder
35 pounds x 50 reps
Battle ropes
4 sets
Tire flip machine
20 x +40
Burpees
10,10,10,10,10
58 minutes
Went to check out a new gym today. Trent’s new gym has me jealous. I like the idea of a gym that has more CrossFit implements scattered around it. I checked out a place called One Life. I think I am going to join next month. I already paid my dues at Golds for this month so I might as well use it.
This gym has a ton of squat racks, cages, lifting platforms. It also has tires, sleds, ropes, turf, etc. and it’s also 5 bucks cheaper a month. Only downside is it’s really busy, but with the amount of equipment I shouldn’t have an issue with getting a workout in.
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Hah! Just after I posted my last reply you posted today’s workout.
That gym sounds nice! It sounds kind of like Alan’s Untamed Strength gym.
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Welcome back Greg.
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That was one hell of a workout today Shane. That looked like an absolute kick in the gut… Glad you are digging the new gym. For the record, mine doesn’t have that much crossfit stuff. It’s just the one outdoor field and one indoor field with some KB’s and stuff. It would be tough to do a proper metcon in there with barbell exercises, pull-ups, etc. So, I guess now I am jealous of your gym.
Edit: So there is a tire flip machine? This I have to see…
There is a ladder climbing machine at my gym. Definitely going to skip that one. Ha ha…
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Thank you Trent. I really enjoyed that workout. One thing I learned is I need to get in better shape. Those burpees were eye openers to how out of shape I am.
Hopefully going to be able to fix that.
Those ladder machines are pretty brutal.
That’s the tire flipper. They have 2 of them, one up and one down stairs.
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Lower
Weight 250.2
Box squats
15 x bar
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175
5 x 195
5 x 205
10 x 155
15 x 155
20 x 155
26:30
DB RDLs
15 x 60
12 x 70
10 x 80
10 x 90
10 x 100
10:46
Hip thrust machine
12 x 90
12 x 140
12 x 180
10 x 230
8 x 280
Step ups (20 inch)
10 per leg x 4 sets
22:24
Total 60:13
Worked up a sweat today. Putting myself on a clock to try to make myself move faster through my workouts. I know a lot of metcons are timed, or for time so this is good practice.
That 20 x 155 sucked. LoL
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Now that is genius. Miserable? I’m sure. But genius? Absolutely.
That was one hell of a lower body session Shane. You lost me at 10, 15, 20 sets at 155. It’s awesome to see somebody else working on the clock. I also log my BPM and calories to get a really good idea of how taxing it was. Honestly, after lifting the old fashioned way for so many years, I got bored and thought, “you know, it sounds more fun and challenging to superset stuff and eliminate/minimize the breaks between sets and do it for time.” That was 8 years ago and I haven’t looked back since. It definitely makes it more challenging and adds a conditioning element to it. Like you said, burpees are a great indicator of your anaerobic threshold. I miss being able to do those and am hoping that it may be possible to do them again. That was a hell of an effort today man. Nice job!
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The tire is pretty sweet, you can add weight to it in the middle to make it heavier. It really wasn’t that bad to do but it was effective.
I plan on joining you with the supersets and metcons. I have got to increase my conditioning and just being in better overall shape. Yes, burpees suck but I really need to be doing more of them. Hopefully your foot heals up enough to do them soon.
I was definitely sweating today. 
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