“DesCindy”
Complete the following for time:
As many Cindy rounds as possible in 10 minutes wearing a 40 lb backpack: 5
As many Cindy rounds as possible in 10 minutes wearing a 20 lb vest: 8
As many Cindy rounds as possible in 10 minutes BW: 10
*One Round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed: 23 Total Rounds. Splits listed above.
Comments: This was a good one. Just sort of came up with it. Those BW reps seemed pretty easy after all of the weighted rounds. I was doing good to be at 1 Round/Minute for the last 10 minutes. The whole garage was humid and sticky too with the door open and the rain coming down. Alright, that’s it for me this week. Shane, looks like we were the least shitty team last night. LOL
Accessory
4 Rounds:
8 DB Bench, 65
15 Laying Leg Raises
8 DB Rows (each arm), 65 lb
8 Goblet Squats, 65 lbs
Time: 11:55
Conditioning: Intervals/Sprints
Assault Bike
5 Rounds:
20 Seconds Fast
40 Seconds Slow
Comments: This was kind of a different session. My daughter has had a fever since yesterday morning. My wife and son may be coming down with it, meaning I may follow very soon. So, I went ahead and did all of my heavy lifting this morning. That way if I get laid out for the rest of the week then hopefully, I can pick back up next week and not have to miss any of my main lifts. I definitely felt a little less energetic during that one but got it done. Those were some really good sets. First time ever doing the safety bar. I was loading my usual squat weights on there and thinking, “man, this feels heavy as hell.” I got home and looked it up and the Rogue bar that I was using weighs 70 lbs. There you go. Ha ha… That hits really weird too. The center of gravity is further forward so there is a lot more core balance required. It felt pretty awkward. My weight/volume was not even close to what I set out to do today on most lifts. Mostly because I haven’t done a lot of those lifts in years so I didn’t want to push the envelope and get hurt. Very good session overall. Hoping I can stay healthy and keep training for the rest of the week.
Nice work Trent. Those SSB squats are definitely different. I think you described the difference well. Definitely feel much heavier than a standard squat. Solid deads put in today after all those squats.
Nice work on the Assault bike as well. Lots of good work today.
Good luck dodging the Ebola! Hopefully it skips you.
Thanks Shane. Yeah, SSB is a different animal. Seems like it may have been harder on the knees so I doubt I’ll do it that often. I could have gone heavier on deads but stopped while I was ahead. Definitely got some inquisitive looks doing sumos in there. That Torque assault bike must not be as high quality. The pedal was a little wobbly on one and the seat was tilted back on the other. It was still a PITA though. Ha ha…
Comments: Ate something iffy last night. Didn’t fall asleep until after midnight. Slept in this morning as my daughter is still sick and I didn’t have to take her to school. Went out to the garage and did some accessory work and a metcon. The accessory was sort of a drop set arrangement. That was good. The metcon was also a good one. Nothing but all out effort with the LISS being sort of a break. Done.
Thanks Shane. That was supposed to be 5 rounds and I accidentally started doing snatches instead of sumo deadlift high pulls so I just kept doing snatches. LOL. Yeah, my daughter is better now except for the cough so she should be back to school tomorrow.
No Sir. Back in 2014 I tried for over 6 months (with a coach) to perform that lift and it became clear that some of us just aren’t made for that type of thing. I do the “power” variation, so about a third of a squat.
Comments: Tried to get up early enough to get a longer ride in this morning but I only ended up with 30 minutes so that was it. Still a pretty good ride and a decent pace (for me). Down in Myrtle Beach by 9:00AM and get to play golf this afternoon, which should be a train wreck. Have a good day!
Thanks Shane. I accidentally hit the guy who paid for the round. Dude should have known better than to walk anywhere forward of my position when I’m hitting a golf ball. That is anywhere 180 degrees between me and the hole. It was a train wreck but there were a couple of good shots in there.
I can appreciate the 180 degrees out, everyone and everything being in danger. I can hit a golf ball a mile, always had a natural knack for it. Problem is control. Last time I hit a golf ball it cost me $700 bucks for a Kia van’s back window that I smashed at a driving range that was next to a Budget rental car. It was one of their vans.
Ha ha ha! I hit him from about 40 yards out. He was already walking up to the green. I’m with you man. I can hit it pretty far about once out of every 30 shots or so. There’s just no telling where it’s going…
Yesterday’s Cals: 3,300 (extra beers at the golf course)
BW: 178.8
10 HG Pull-ups
10 Pull-ups
10 Wide-Grip Pull-ups
Conditioning: Metcon
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses, 95 lb
10 kettlebell swings, 40 lb
10 box jumps (Sub goblet squats), 40 lb
Post rounds completed: 10
10 HG Pull-ups
10 Pull-ups
10 Wide-Grip Pull-ups
Comments: Daughter’s fever and cough came back so we were up some last night. Dragging ass out here this morning. Metcon most go on…
Metcon: I know I’ve done this one before. Can’t remember when but it was a good one. Sandwiched it between some pull-ups as I just felt like this session needed some pull-ups. That’s it.
Thanks man. I’ve been pissed at the lack of conditioning for a while now. Today’s metcon did not get the heart rate up enough. It did a pretty good job though. Probably decent for being tired and fighting whatever the kids have. Hoping for better sessions next week.
Have a good day!
Dude should have known better than to walk anywhere forward of my position when I’m hitting a golf ball. That is anywhere 180 degrees between me and the hole. 
.