Ah just short for “extended rest pause” so instead of doing like three mini sets I take up to seven or eight depending on how much pain I can tolerate
2 Likes
Ahhh ok, I’m going to try this my next leg day.
1 Like
7km run
Nothing fancy
3 Likes
I bet your shorts where. 
1 Like
Day 3
A. Close grip bench 5x10 60% (72.5kg)
B. Strict press 5 second eccentric 10RM (40kg) then 2x10 90%
C. BB row from elevated step, full stretch and brief pause on touch 5x10 60kg
D. Single arm farmers walk 3x
6 Likes
Day 4
A. Clean complex (2 pause at knee + 2 squat clean) work to a max 9RPE (85kg)
B. High bar squats 5x10 (100kg, last set 105kg)
C. Snatch grip deadlift 5RM 8RPE (140) then 2x 5 (120kg)
D. Calves 1xERP
E1. Neck extensions 3x16
E2. Slight forward lean DB side raises 3x12
5 Likes
Treated myself to some brand new lifters this week.
Reebok legacy lifter 3s
Waaaay heavier than my old Reebok CrossFit lifters, with a higher heel stack and full length plate.
Definitely noticeable for the lifts today. Was really able to sit right down on my calves and keep an upright torso with high bar squats. Sat in the hole for the last rep of each set. Dr Mike would have loved it
8 Likes
I have the Nike Romaleos. I have no other comparison point, but I like them. I was surprised what a difference they make with OLY lifts and overhead squats.
4 Likes
Threshold run
10 min cruise (nasal breathing)
6 min threshold pace
2 min recovery jog (nasal breathing)
6 min threshold pace
2 min recovery jog (nasal breathing)
6 min threshold pace
10 min cruise (nasal breathing)
42min total
8 Likes
Well, more eggs makes the basket heavier and as long as you’re eating all the eggs, you’re still gonna be unkillable.
2 Likes
Week 2
Day 1
A. Close grip bench 10x4 80% (95kg)
B. Push press 5RM (85kg) then 2x5 (75kg)
C1. Weighted dips (20kg) 10/10/10/9
C2. Weighted CG chins (20kg) 9/9/8/5
CONDITIONING
5 rounds
250m row sprint
1 min rest
God damn rowing machine ruins me like nothing else. Going to make sweet love to it until I’m a MFKN Olympian
6 Likes
I’m really happy with that push press, last week 80 felt like a 10RPE and today 85 definitely felt more like an 8.5RPE
Let’s go
2 Likes
Day 2
A. Hang clean below knee W 5 second eccentric 8x2 (75kg)
B. Front squat 5 second eccentric 3RM (125kg)
Then 2x3 (110kg)
C. SSB good morning 3x8 (55kg)
D. Hamstring curls 5x10 (6plates on machine stack) did some CG chins to failure in between sets
E. Calf raises 1xERP
CONDITIONING
5 min max cals echo bike (87)
Legs toast. Front squat was a laces untied PR 
6 Likes
Threshold run
10 min easy pace, nasal breathing
16 min threshold run
10 min easy pace, nasal breathing
3 Likes
There is always a way to make a PR.
1 Like
Day 3
A. Close grip bench 5x10 65% (77.5kg)
B. Strict press 10RM 5 sec eccentric (45kg) then 2x10 (40kg)
C. Deficit bent row 5x10-15 (65kg)
D. Cable side raises 1xERP
That was an awesome workout today. Chest, shoulders, triceps and back all feel mega pumped. The deficit rows are great as I can get a really good stretch, haven’t had this kind of back stimulus on rows before. Normally I just load the bad and horse cock it
OHP feels strong on the first few reps but obviously fatigued after the CG pressing and lack of heavy shoulder work while my right delt was being weird.
Time poor today so no gym conditioning but will ride to and from work so getting an extra 40mins conditioning that way
5 Likes
Day 4 (the best day)
A. Clean complex: 2 pause at knee + 2 cleans (90kg)
B. High bar squats 5x10 (110kg, final set 120kg)
C. Snatch grip deads 5RM (150kg) then 2x5 (130kg)
D. Calves 1xERP
CONDITIONING
5 minute max row. Just gross 
8 Likes
Longer run
62 mins nasal breathing, 11km and some change
6 Likes
Lower volume week
Day 1
A. CG bench 80% 5x5 (95kg)
B. Push press 90% 5RM 3x5 (77.5kg)
C1. Dips +20kg 3x15/12/8
C2. CG chins +20kg 3x9/8/6
D. Cable side raise 1xERP (used wrist straps to make a cuff. Absolutely helped to focus on mind/muscle connection. Favourite side delt version so far)
I’m also taking all OHP versions from the floor to start the set. Extra cleans never hurt nobody strong
9 Likes
CG bench is my new favourite version. I can lift significantly less weight but it’s much nicer on my shoulders AND I’m able to get a tonne of stimulus across chest, triceps and front delts. My chest has been more sore these last three weeks than it has for ages
5 Likes