This morning was super solid workout... the conditioning piece was WAY tougher than I thought it would be and I haven't back squatted in a while (months?) ... didn't push the loading on the squats, just went for perfect reps. Overall super happy to get this in given I did the entire workout at home while my 4 month old son was sleeping - that's a big win regardless of how I felt on the workout. Solid day in the gym, happy/thankful to get this in.
Back Squat
5x5
Build up to a heavy set of 5 over the course of 5 sets
-225#, 275#, 295#, 315#, 315#
B.
For time:
21-15-9
Calorie Bike
Strict Handstand Push Ups
Rest 5:00
21-15-9
Calorie Bike
Front Squats (95/65)
Rest 5:00
21-15-9
Calorie Bike
Ring Dips
Rest 5:00
21-15-9
Calorie Bike
Pistols
B.
For time:
21-15-9
Calorie Bike
Strict Handstand Push Ups
Rest 5:00
21-15-9
Calorie Bike
Front Squats (95/65)
Rest 5:00
21-15-9
Calorie Bike
Ring Dips
Rest 5:00
21-15-9
Calorie Bike
Pistols
-Result =
9:03 (7/7/7 ... 5/5/5... 5/4) ... SHSPU were rough.
5:32
5:36
6:08 ... each of these was more challenging in their own way than I thought it would be... my pistols felt absolutely horrible... haven't trained them in a very long time and did these with no sleeves/lifters ... rough, but fun overall despite not moving my fastest through this. The workout called for 1:1 rest, but I didn't have the time for that, just went 5:00 between each set.
3 Rounds
10 Body Row on Racked Barbell
15 Standing KB Crush Grip French Press (35#)
15 Barbell Curls (45#)
10 Dip Support Leg Raise
Rest 1:00
-Complete ... fun/pump finisher.
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