Decent day today. Feel like I worked my ass off and the weights I chose for each part of the workout were enough to make me struggle but not enough for me to compromise form or cheat the tempo.
A. Front Squat @ 20x1, 4-6 reps x 5 sets, rest 3 minutes.
- 1st set 5 reps @ 195
- 1st set 5 reps @ 195
- 2nd set - 6 reps @ 195
- 3rd set - 4 reps @ 205
- 4th set - 5 reps @ 205
- 5th set - 4 reps @ 215
B1. Hang Squat Clean, 5.4.3.2.1, rest 3 minutes.
- Did the following for weights: 165-175-185-195-205. I actually failed on the 4th rep of my first set. Just lost focus because I was tired. Finished up the set without too much trouble.
- Did the following for weights: 165-175-185-195-205. I actually failed on the 4th rep of my first set. Just lost focus because I was tired. Finished up the set without too much trouble.
B2. Muscle Ups, 5-7 reps x 5 sets, rest 3 minutes.
- These felt tough today and I was definitely not as smooth as I have been in previous workouts. Again, I felt a bit worn down today. It was hot as balls in the gym today and the humidity definitely added to the misery factor. Sets were...7-5-7-6-4
C1. Front Rack Barbell Walking Lunges @ 10x0, 8 each leg x 4 sets, start @ 95 lbs, and work your way up, rest 2 minutes.
- These sucked. I knew they would. First 2 sets @ 95. Then 105 and 115 in the 3rd and 4th sets.
C2. GHD Raise @ 30x0, 8-10 reps x 4 sets, rest 2 minutes.
- The only part of the workout that was "easy" !
D. Barbell Russian Steps Ups @ 10x0, 12/ each leg x 3 sets, rest 1:30(rest 30 seconds between legs), start at 65 lbs, and work your way up.
- These also sucked pretty severely. Weight used was 65,75,85, 95.
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