8/29/16

AM Workout (0545) 

First day of new program today... cut the conditioning out due to time constraints / how taxing all the strength stuff was. Good to focus in on stuff I'm bad at / need to improve on. Solid morning session.

A.

5 Sets:

Max Reps Weighted Strict Pull-ups (25#)

Rest :90

-12,11,7,7,6 

B.

Every 2 for 20 (10 sets):

Overhead Squat x 4 Reps

-135#, 135#,  185#, 185#, 205#, 205#, 205#, 205#, 205#, 225# ... felt very solid, great stuff. 

C.

Strict Dips – 1 Max Set to Establish PR, then…

4 Sets:

Strict Dips x ½ PR

Rest :90 

-Max set = 20 reps
-4 sets of 1/2 PR = 10 reps 

D.

Bench Press

7 Sets of 3-5 Reps @ 70-80% (175-205#) 

Rest 2-3 minutes 

-Went 185# Across ... felt rough after the OHS and dips, 5 sets of 5 and one set of 4 and one of 3

PM Workout (1200) 

Every 2 for 20 (10 sets): 

200m Run  

-First 5 were all 29, last 5 were 31-36 ... definitely broke off there ... tough with only 90 seconds rest. Really put out a big effort today. It was 80 degrees and very sunny today on Camp Pendleton, solid running weather.