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Feeling good this morning after a good rest yesterday. Even managed to have a lazy Sunday afternoon nap. Had a relaxing weekend after a hectic workout on Saturday. Saturday night dinner in the park, BBQ and a walk with plenty of food. Yesterday as I said was rest, sleep and dog beach. Early night and prep for today as I knew it was going to be TOUGH!
General cardio warm up for 3-5mins and 20mins of rolling and mashing jumped on the airdyne for another 3mins and started my general dynamic warm up.
Ladder drills for 20mins and started my slow build up to 182kg for the squat
A1) Back squat 3 sets of 5 reps @ 182kg
superset
A2) 5 GHR
*last set was max reps GHR and got out 10 solid, perfect reps, really concentrating on the hammies.
Ladder drills for upper body whilst building to my press weigh. Threw in few band pull aparts as well
B) Strict press with log to keep neutral grip. 3 sets of 5 @ 86kg
C) Metcon
21, 15, 9
Bench press @ 100kg
strict ring dips
*10.39
Had a game plan and even wrote down on the board how I wanted to break down my sets for the best time. Start bench in 7's save myself for dips and second set. Just before starting I thought hell this is training just go for it. Got all 21 straight on the first set of bench at 100kg which in terms of completing the workout as fast as possible was a mistake. Everything after that was a slow grind. I will try to put a video together of todays training later.
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