11/2/14

Today was a super solid session. Took the MPRE yesterday, had to move yesterday's workout to today. Cut out the metcon that invictus programmed ... it was just a bit much for my body. Want to stay healed up and ready for this next cycle. Made a ton of progress over the last cycle, pumped about where my fitness is at right now.

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (370#)
*Set 5 – 2 reps @ 90% (390#)
*Set 6 – 1 rep @ 95% (415#)

Then rest four minutes...

*Set 7 - 1 rep @ 101% (440#) PR - 200 kg!!!

-I've wanted to hit a 200 kg back squat for a long time. I'm really proud of this lift, it has been years in the making!

B.
On a 20:00 clock:

Every two minutes, for 10 minutes (5 sets):
Pause Bench Press (3 second count at bottom) x 3 reps

-185#, 185#, 205#, 205#, 205#

straight into...

Every two minutes, for 10 minutes (5 sets):
Sling Shot Bench Press x 5 reps

-205#, 205#, 215#, 225#, 235# (f) - only got 2 reps on the last set, triceps were just done.

C.
For time:
660m Run
21 Strict Stationary Dips
21 Burpee Box Jump Overs (24")
660m Run
15 Strict Stationary Dips
15 Burpee Box Jump Overs (24")
660m Run
9 Strict Stationary Dips
9 Burpee Box Jump Overs (24")

-14:12 unbroken. Put this together on the spot, wanted to get in some running, was a sunny and beautiful day in Chicago. Also wanted to get in some strict dips, ended up being a nice finisher that didn't tax my body too much. I also think 21 unbroken strict dips is a PR for me? Pumped to train tomorrow!