Due to my current work schedule on Thursday, Friday, and Saturday, it's tough to summon the energy needed to do my strength training and conditioning after work and be very effective. Lifting weights is doable, but metcon is not. I decided to try and do the metcon in the gym at work during my lunch break, then lift later. I'll have to substitute some things but I think this way I can get my conditioning work in.
1030 hours:
Skill Work:
- Pistol practice
Conditioning
5 Rounds for max reps of:
- 1:00 of burpees
- 1:00 of alternating DB snatches @ 70 lbs
- 1:00 rest
Score: I completed 72 burpees and 59 Db snatches.
1630 hours:
Strength:
Front Squats (Goal: 320x3, 90% x5, 80% x7):
- Warm Ups: 105x5, 145x4, 195x3, 235x2, 285x1
- Work Sets: 320x3 (3rm PR!), 288x (5rm PR!), 256x7
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +55x1 (PR!)
- Work Sets: 20x 5, 5, 5
Leg Raises (holding the top of a bar dip):
- 5 sets of 6 reps alternated with...
GHD Hip Extensions:
- 5 sets of 10 reps holding a 10 lbs plate on my chest
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