Conditioning: Metcon
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press, 95 lb
10 KB Swings, 40 lb
10 Goblet Squats, 40 lb
Stats: 9 Rounds
Comments: Just getting some metcarnage in this morning. This wasn’t much of a gasser. Thought it would have been though. I scaled and subbed some things. PP were supposed to be 115 lb. I subbed Goblet Squats in for Box Jumps. Got the blood flowing some. Thought about doing the bicep killer (that Dan Bailey posted) after this but don’t quite have time. Have a good day!
Thanks Shane. Yeah, I think I’m going to wait until next week to give that a shot. I’m planning to use 115 lb for the rows and 30 lb dumbbells. It is going to suck. LOL
Conditioning: Stationary Bike
400 Cals, 32:00, 8.80 Miles
Comments: A little short on time this morning but I still stopped by the gym and hit the bike for a little calorie dump. I will say, my average HR for these bike rides is probably around 170 bpm, which is even higher than it was on a lot of my runs for the last few years. I guess that’s good conditioning.
Conditioning: Intervals/Sprints
4 Rounds:
10 DB Power Cleans, 2x40lb
100-M LISS
Stats: 9:50
Comments: Right after I tell Shane I never do sets over 5 reps on squats… Nah, it’s a ramp-up week so I’ll throw in some higher reps sets for that. I surprised myself on bench. That was good stuff. Accessory went well. Mostly because of all the conditioning last week. Conditioning was good too. Thought about going to the gym for this but it would have taken a little longer driving there and back and then I probably couldn’t have supersetted squats and bench. Got done with everything in time to take my daughter to school. Have a good day!
That was some nice benching and squats Trent! I would be happy to be hitting doubles with 35 pounds over bodyweight BP. Even more impressive is SS it with squats.
Ha ha, I usually just say screw it and don’t count my calories on Saturday, but pick back up on Sunday. Forgot to do it yesterday and didn’t feel like going back and tallying them up. Safe to say I lost anyway… Thanks on the bench and squats. It was one of those sets where I was thinking about something else and forgot how much weight was on the bar. By the time I remembered I was halfway through the second rep.
Accessory/Metcon
From Dan Bailey
For 21 Minutes:
5 Reverse-Grip Barbell Rows, 95 lb
5 Alternating DB Curl, 30 lb (each arm)
5 Wide-Grip Pull-ups
5 Alternating DB Double Inside Curls, 30 lb (each arm)
Rest 30-Seconds Between Rounds.
Stats: 9 Rounds
Accessory II
4 Rounds:
8 RDL’s, 95 lb
8 DB OHP, 2x30 lb
8 Back Extensions
Stats: 5:20
Comments: Good session. Nothing special during strength. Threw in that Dan Bailey bicep destroyer for Accessory I. I interpreted it to be 5 curls for each arm. Went a little lighter on the rows. Definitely got the job done. I need to plug in more stuff like that. All sets were unbroken except for the pull-ups. Accessory II was just in there to accessorize the rest of the main lifts from the day. Done. Go vote and restore sanity!
Thanks Shane. I early voted as well. I was happy to wake up this morning and see that all four republicans (zero democrats) were elected to our county school board. That was a huge win for us on a local level. NC did pretty well in national elections too. Hoping for the best there.
Unscheduled rest day here. It must have been a combination of getting back to lifting and surfing this week but my neck is absolutely killing me. The new pillow probably isn’t helping either. I had to get down to Myrtle ASAP this morning. Tomorrow I am in the office and am taking Friday off so should be able to get some more work in on those days.
Comments: Definitely need to chill on the beers and good food… Hit the gym for some conditioning this morning. It had been bugging me how I haven’t really done any upper body cardio lately so I hit the rower. Just stopped at an even number at 7,000 meters. Finished up with some bike action. Pretty slow on that. Done.
Ended up surfing in some hurricane swell in Myrtle Beach yesterday. Didn’t like the board I was on as it doesn’t hold a line very well in big bumpy surf. Still caught a few decent ones.
Shane, it looks like we have a Toilet Bowl rematch tonight!
7000 meters is a tough row. Great job knocking that out. Bad surfing is still better than a good day at work.
I hope you guys have found a new kicker! Unfortunately we are still without our best DBs so we should make your QB look like the second coming of Joe Montana.
Luckily had both of those yesterday. Ha ha ha… I knew you did a similar row the other day and just looked back in your journal. You were definitely moving faster than me as you did 8,250 M in 35:00. I would have been lucky to crack 8,000 in that amount of time. Had the rower speed set on 7 for that one.
Yeah, I’m not expecting much out of this game. Looks like they are starting Walker at QB tonight, which was kind of surprising after they benched him last week. Glad to hear y’all are going to help him out tonight.
Pizza, Klondike Bar, Chicken Tacos, Beers… OK, sounds like a great plan to me! 