BENCH PRESS " " "
1 MIN AMRAP OF JUMPING BACK SQUATS (135#)
REST 1 MINUTE THEN
2 MINUTE AMRAP OF PUSH UPS
4 SETS OF SLED SPRINTS (40M REST 10 SECONDS 40 M = 1 SET)
PM) MAX DISTANCE AROUND UOP STANDIUM IN 10 MIN. THEN 50 BURPEES
Finally feeling back to normal! just a little residual shoulder and back soreness from Saturdays workout but im used to that! i was anxious to squat today because my 95% was 365#, which was my 1 rep max about 4 months ago, and i knew i was getting it for at least a double. i didnt mention this in my last post but last friday after the deadlifts we did 3 sets of 20 walking lunge with 185#. every time i do these by butt checks get rocked, and i feel it really helps strengthen each leg individually. needless to say my butt was still pretty sore, but it didnt seem to affect my squat, i was able to get 365# for 3 reps! i was pretty stoked off this , especially since just 3 week ago my 3 rep was 350#. im curious to see how this strength program is going to transfer into a 1RM, but i think ill give one or two more cycles before i try it. next we did bench press. i knew i wasn’t going to do anything spectacular here with the way my shoulders felt, and i was right. only getting 255# for 3. a little disappointed here but it is what it is, moving forward and hoping for some better numbers next week. after the bench we did the 1 min amrap of jump squats with 135#. this was brutal! a very easy way to tap out your legs in a short period of time, ill definitely be doing these again. my goal was 30 reps and i got 33. resting one minute, then right into max pushups in 2 minutes. again tapping out the chest, shoulders and arms pretty fast. i hit 50 straight, then it was 5's,4's and 3's from there on out. my goal was 80 and i finished with 82. next was the sled sprints, we did the first set with 90#, then 125#, and the last 2 with 180#. this was about a 7 second max effort each way. not really far enough to effect the legs too bad but my heart rate was completely maxed out after every set! theres not much else that can do that in 7 seconds except maybe hill sprints. a lot of stuff that ive never done, and a lot of stuff that i will be doing again soon!
for the pm session we went over to uop for some torcher. we decided to run the stadium as far around as we could in 10 minutes then immediately following, run to the middle of the field and hit 50 burpees. the first few sets of stairs felt pretty good, im finally starting to feel light on my feet again, but my quads were screaming at me! i could feel the fatigue from the am work but it was still a great leg and lung conditioner, as well as some pain management practice. hit all 50 burpees straight at the end with relative ease. im going to try and maintain this volume this week and slightly tapper off next week for the throwdown. i feel with my current programing and the way ive been progressing i should be opperating at peak performance by regionals!