ME Work:
Deadlift - 1RM
Deadlift RP - 3xFailure
Met-Con:
4 Rounds for Time
95 lb Overhead Squat - 10
Toes to Bar - 15
20" Box Jumps - 20
Assistance:
Weighted Pull-ups - 5x3
DB Bentover Rows - 1x15-20
Notes:
Warm up really well and don't hurt yourself - listen to your body and don't try to do more than you can handle. Make small PR increases of 5 to 10 lbs.
On the Rest Pause sets, try to either use heavier weights or do more reps than you did last week.
Adjust the weight for the OH squats if you need to.
ReplyDeleteDead Lift PR 385x1
ReplyDeleteMet-Con 12 min 47 sec
PU 5x3 @ 50lbs
Deadlift ME: 225x5, 335x3, 385x1, 425x1, 455x0
ReplyDeleteDeadlift RP: 335x5,3,2
Met-Con: 11 min 39 sec
Pull-ups: 70x3,3,3,3,3
DB Bentover Row: 50 lb DB'sx20
This week I have found that I am more fatigued than normal and wasn't able to do as well as last week or beat my PR. I think lack of sleep and more frequent heavy lifting is causing the fatigue/overtraining. I plan getting more sleep and scaling back a little this next week.