1/28/15

I felt like complete shit today. I felt slow, heavy and generally not fit. Worst session I've had in weeks.

A.
Deadlift
*Set 1 – 10 reps @ 50% (275#) of 1-RM
*Set 2 – 10 reps @ 60% (315#)
*Set 3 – 8 reps @ 75% (385#)
*Set 4 – 6 reps @ 85% (455#)
*Set 5 – 4 reps @ 90% (485#)
Rest 2-3 minutes between sets.

-Complete. Felt heavier than usual, but got all the reps.

B.
B1.
Two rounds for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups

Rest 5 minutes, and then…

B2.
Two rounds for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups

Rest 5 Minutes, and then…

B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (30/20 lbs)
25 Chest-to-Bar Pull-Ups

-6:36, 5:22, 11:09 ... this was the worst metcon I've done in so long. I just felt like shit, I couldn't get much out of this. C2B pull-ups were horrible.

C.
Three sets, not for time, of:
Bent-Over Barbell Row (225#) x 8 reps
Rest 60 seconds
Weighted Strict Supinated-Grip Pull-Ups (53#) x 4 reps
Rest 60 seconds
Reverse Hypers (108#) x 12 reps
Rest 60 seconds

-Complete