DB bench press: heavyx10x3 – DB in each hand
Conditioning: MAP session (no redlining) – 5 min @ 90% aerobic – 5 HR push-ups, 5 toes-to-bar, 10 lunges – REST 5 min – 5 min @ 90% aerobic – 3 ring drips, 5 double KB snatch (35/20lbs), 25 heavy rope double unders – REST 5 min – 5 min @ 90% aerobic – 3 burpees, 6 high box jumps w/ step down, 9 wallball shots (20/14lbs) – REST 5 min – 5 min @ 90% aerobic – 3 strict chest to bar pull-ups, 6 hard pulls on rower, 9 ball slams (use the slam balls)
Conditioning: MAP session (no redlining) – 5 min @ 90% aerobic – 5 HR push-ups, 5 toes-to-bar, 10 lunges – REST 5 min – 5 min @ 90% aerobic – 3 ring drips, 5 double KB snatch (35/20lbs), 25 heavy rope double unders – REST 5 min – 5 min @ 90% aerobic – 3 burpees, 6 high box jumps w/ step down, 9 wallball shots (20/14lbs) – REST 5 min – 5 min @ 90% aerobic – 3 strict chest to bar pull-ups, 6 hard pulls on rower, 9 ball slams (use the slam balls)
What up DOMS?! You are here with a vengeance today aren't you?!
ReplyDeletesquat: 155-170-195
*Challenging today. Thanks, DOMS.
DB: 30s
*Misread on first set and did standing parallel grip pp. 30s were hard here, so I kept for my 2xs bench press. Again, thanks, DOMS.
MAP sesh: 6+1 T2B - 2+3 dips - 5 (24" box) - 3+PU (only c2b on 1st set)
*The dips on the 2nd group KILLED me, clearly. Strict c2b is rough. I did 3 then after the rest of the work, I wasn't able to, so I just did strict pull ups.
PTL tomorrow is a rest day!
Squat: 125-145-170 [PR for 4 reps but felt strong]
ReplyDeleteDB BP: 35s [Maybe could have gone 40s but that's a big maybe]
MAP: 8+4 Lunges [Everything UB]
3+17 DU [Went to pee during sesh. Dips were surprisingly good.]
4+3 Burpees (30" box) [Step downs were the worst part.]
3+1 Pull on Rower [Last Rd wasn't C2B. 1st Rd UB on C2B.]
squats: 150, 175, 200
ReplyDeletefelt easy and pretty light considering i haven't squatted heavy in a while
DB bench. went 50's.
failed on the 8th rep on the 3rd set. other than that unbroken for ten.
map sessions.
first round 4 or 5 round, hand release push ups were easy at this number. t2b weren't the greatest, lunges, whatever.
second round of rings, double snatch, and double unders. i was close to two rounds. let me just say everything but the double unders was fine. i tried a beaded rope i had in my bag and all i did was slap myself. i had used a heavy rope from the wall in the past and was fine, but not today with my beaded rope. i will have bruises from it.
Third round of burpees and 30 in box jumps with wall balls. I really don't remember, i think i was on round four or 3 plus burpees.
Last round. c2b sucked so bad. did first two with out band and that did me in for strict c2b or strict anything. i believe i was on the 3rd or 4th round when done. c2b ended up being attempts with red band. i really thing i get worse at these some how.
i never remember numbers.
Squat 140-160-180 (these felt really good today and easy)
ReplyDeleteDB Press: 40's
You know, I wrote these on the board, but forgot to take a picture of them... Here is my guess on them
9 (I know this one)
4 or 5
5+3
The last one I will have to do tomorrow. I had to get to the office, so I ran out of time. I really like these MAP sessions today. Felt good
Squat: 225, 255, 290 (felt really good)
ReplyDeleteDB BP: 80's (last two sets were HARD)
MAPs felt good. Can't remember what I got...
Squat - 140,160,185
ReplyDeleteBench - 50 went unbroken except in the last set...dropped at 6 :(
Only did the first round of conditioning..got 5+2 t2b