Today is typically a rest day for me, though I had planned to start doing some interval work at the track on Wednesdays in preparation for Tough Mudder. However my schedule this week is a little different so I had to hit a strength training day today instead...
Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Samson Stretch
Strength Work:
Deadlift (90%, 80%, and 70% of 530):
Warm Up Sets:
- 45x6
- 135x4
- 225x2
- 315x1
- 375x1
- 425x1
Work Sets:
- 471x3
- 425x4
- 375x5
Weighted Pull Ups:
- 30x1
- 45x1
- 60x6
- 45x7
- 30x9
** In between all sets I did 70 single unders, 6 GHD sit sups, and 6 reverse hypers.
Conditioning:
As Many Rounds as Possible in 8:00 of:
- 14 Kettlebell Swings @ 88 lbs
- 7 Chest to Bar Pull Ups
Score: I finished 4 complete rounds and 14 swings into round 5.
Grip was the factor here. I never used the 88 lbs kb in a workout before and that, with the pull ups, along with all the other weighted pull ups and deadlifts I had already done made it so my grip fatigued pretty quickly.
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