5/11/18

This morning was an awesome workout... was great to get in the gym during the AM and hit it hard.

A.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (325#)
*Set 3 – 8 reps @ 75% (375#)
*Set 4 – 6 reps @ 80% (400#)
*Set 5 – 6 reps @ 85% (425#)
*Set 6 – 4 reps @ 90% +5# (455#)
Rest 2-3 minutes between sets.

-Complete ... felt strong here other than the last set where I was farting in a traumatic fashion. I felt strong, it was only difficult in the sense I was laughing hysterically. Died laughing on the floor after this set.

B.
Strict Weighted Pull-up
3-3-3-2-2-2
Rest as needed

Rest 2 minutes, 1 max set strict unweighted

-72# x 3, 72# x 3, 82# x 3, 98# x 2, 103# x 2, 103# x 2
-Max set = 22 reps

C.
For time:

2 Rounds of:
2 Mile Assault Bike
50m 1 Arm Farmer's Carry right (72#)
50m 1 Arm Farmer's Carry left (72#)
30 GHD Sit-ups

straight into...

1 Rounds of:
800m Run
50m 1 Arm Farmer's Carry right (72#)
50m 1 Arm Farmer's Carry left (72#)
30 GHD Sit-ups

-23:43 ... cardio felt okay... have been focusing solely on strength, but lungs are still there.

D.

10 Super-Sets:
Ring Row x 10
Seated DB Hammer Curls (2 x 35#) x 10
Rest :90

-Complete ... huge pump. Hammer curls were a nice variation.