Heather O'Brien
Strength & Assistance Work
Deadlift 5/3/1+
@ 85%, 90%, and 95% of 1RM.
Chins & Pushups
7 sets @ 60%.
Metcon
Run/Row 400m x 6.
Rest as needed between sets.
Post stats for strength and time for metcon to comments.
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Daily Workout 1.25.129 comments to Daily Workout 1.25.12Leave a Reply |
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Thank god these somewhat warmer mornings are falling on run days. Makes it much more enjoyable.
Strength: 250# x 4 (PR’d by 25#)
6x400m run: Total 15:53 averaged about 2:15 per run with 30secs in between.
5:30 class was really fun this morning, even though I was “Herb-less”. Agree with Andrew, it was a great temperature for the 400′s!! Although, they felt more like recovery runs from those insane AMRAPs this week. 14:03 / 205# x 6
I know, Chris, I messed up the calculation and promise to go heavier next time…
On the minute for 7 minutes-
3 Front Squats @ 230#
9 Push-ups
*only made it through 3 rounds with the push-ups before yesterday’s benching and push-ups caught up with me, might need to find a new movement to superset with the front squats*
Then, 21-15-9 for time of-
Burpees
Pull-ups
Sit-ups
8:41 = terrible. This should be like a sub-6 WOD and I was breaking stuff up like crazy.
Greg Everett says that box jumps are a great complement to front squats.
There aren’t really any plyo boxes at the Globo Gym, or anything that I could even use to replicate them actually. Maybe just tuck jumps. Or maybe curls, you never know.
Strength: Deadlift – 175×3
Assistance: only got through 5 sets – 3/8, 3/8, 3/8, 2/8 and 3/8
Metcon: Row 400×3 – 1:45, 1:40, 1:43
Clean pulls 5×1 at 195
Clean+2 front squats+jerk 4×1 at 130 (failed on fifth rep)
Front squats 5×2 at 175, which didn’t feel that bad, surprisingly.
Barbell Clubbage: 6×1 40m prowler sprints at 140. I felt drunk afterward from the exertion and then Zach gave me an electrolyte tablet and all was right with the world again. Then 6×2 front squats at 140 with 5×8 25# DB press in between each set.
And, of course, Club Broomile to warm up!
Bench: 190×5,x5,x6
Deadlift: 5×3 @ 285lbs, coupled with:
Ring Dips: 5×4
Chest to Bar Pullups: 3×7