4/21/18

Solid workout today... the most cardio I've done all week. Felt much better than yesterday ... felt very strong on the deadlifts.

A. 

Deadlift
*Set 1 – 10 reps @ 50% (250#) of 1-RM
*Set 2 – 10 reps @ 60% (300#)
*Set 3 – 10 reps @ 65% (325#)
*Set 4 – 8 reps @ 75% (375#)
*Set 5 – 6 reps @ 80% (400#)
Rest 2-3 minutes between sets.

-Complete off of 500#, felt great, got all these reps easily.

B.
Every 5 minutes for 20 minutes (4 sets):
Run 400m
25 C2B Pull-ups

Rest until the clock reaches 30:00…

For time*
25 KBS (72/53#)
50 KBS (53/35#)
75 KBS (35/24#)

*If you break up any of the reps, 100m Run + 10 Burpees

When the clock reaches 50:00…

For time:
50 Assault Bike Cals
40 Strict HSPU
50 Cal Row
75 Push-ups 

-Result =

-2:04

-2:11 

-2:24 (20/5)

-2:51 (15/5/5) ... two sets unbroken... then shit got real on those last few sets, solid training. 

-9:52 ... had to break up the reps twice ... once during set of 50 and once during set of 75 ... huge pump / grip training here. Very fun. 

-18:01 ... Strict HSPU / Push-ups were rough, but overall a fun way to end the conditioning. 

C.
Max Reps, on a 7:00 clock:

Min 1 - Strict Pull-ups

Min 2 - BB Row (95/65#)

Min 3 - BB Reverse Curls (45/35#)

Min 4 - Seated Z Press (2 x 20#) 

Min 5 - DB Cheat Hammer Curls (2 x 50#)

Min 6 - Push-ups on DB

Min 7 - Renegade Rows (2 x 25#) 

-Complete ... got a big pump out of this, was probably necessary given I already had a huge pump from the previous work, but this was a fun finisher.