Accessory I
1 Round:
6 Floor Glute Ham Raises
8 RDL’s, 115
6 Arnold’s, 40’s
10 Push-ups on the barbell
6 Pull-ups
10 Ring Rows
6 Back Extensions holding a 25 lb plate
8 Back Extensions
3:14, 31 Cals, 138 BPM
Accessory II
2 Rounds:
6 Floor Glute Ham Raises
8 RDL’s, 115
6 Arnold’s, 40’s
10 Push-ups on the barbell
6 Pull-ups
10 Ring Rows
6 Back Extensions holding a 25 lb plate
8 Back Extensions
7:46, 74 Cals, 128 BPM
Metcon
AMRAP in 5 Minutes
12 Cal Treadmill Run (200 M)
12 Snatches, 75 lb
2 Rounds, 60 Cals, 143 BPM
Comments: Not much time this morning. That was it.
Nice workout Trent. Lots of good work fit in this morning even on short time. I bet if you skipped that 135 you might have hit that 145. That is some damn fine pull ups as well.
Comments: Was actually feeling pretty out of it this morning but still had a good bike ride. I did 10 minutes at levels 5-7, then did the variety setting for 40 minutes, which varies from level 5-20, then switched back to manual for 10 minutes at levels 7-5, then a cool down for 5 minutes on levels 4-3. Good ride and torched some serious calories. Still not as fast as Shane though. LOL
Thanks Shane. I was just at the drive through at Chick Fil A ordering lunch and I was so hungry I was almost having trouble ordering. The weight should continue to drop. I saw 179 on the scale for the first time in a while this morning. That was after my bike ride but also after chugging two bottles of water so who knows?
Metcon
4 Rounds:
1600 M Bike
30 Single DB Clean & Jerks, 50 lb (Alternating)
30 Push-ups
34:19, 470 Cals, 155 BPM
Comments: Calories were saved by playing in the scrimmage at my daughter’s soccer practice last night. Ended up getting into the Stacy’s pita chips, which are a weakness for me. LOL
Session: Good session. Was feeling pretty out of it again this morning but pushed through anyway. Worked up to a heavy single on hex deads, then did a good metcon. Got that one from crossfit and shortened it from 5 rounds to 4 because I was out of time. Done.
Thank you my friend. Honestly, I had never even thought about that stat until you just mentioned it. That rep went up pretty quick. Might try to work up to something a little heavier next cycle.
Thanks Shane. Shoot, you probably get sets of 5 at that weight. No worries on disappearing. I know how it is… Was supposed to deload this week but I’m going to do some bodybuilding style training for two weeks and then take the week of our vacation off.
Comments: Ate like crap this weekend. Finished off the thin mints and got into the leftover birthday cake from my son’s birthday… Definitely a big slip up. On a brighter note, I saw 179 on the scale on Friday. That was probably short lived…
Session: Was dragging ass for this. Our son is sick (yes, again) and was up from 3:00AM – 5:00AM last night. Beginning to think this is never going to end… Anyway, last week was my heavy week so I was scheduled to deload this week, but we are going on vacation the week after next so I am planning to do some bodybuilding style training for the next two weeks and then take that week off. That was a good session. The muscles were screaming after the high-rep sets. That interval work at the end was harder than it looks on paper. Very fun session. It feels good to switch it up. Done.
Comments: Up at 4:00AM this morning. Have to be in Myrtle at 8:00AM. Just trying to get the blood flowing a little. 32 degrees outside. Maybe a little warmer in here. The treadmill tripped the GFCI that the garage fridge and water filter are plugged into. The thing kept tripping so I had to run an extensions cord to them. Ended up subbing burpees in for LISS. I was dealing with this during the metcon so had to shorten it from 5 rounds.
Well, it looks like whatever it is that I have has turned into a chest cold and may be heading upward. I am planning to take the rest of the week off from training as training while sick has never resulted in anything but getting sicker for me. My son is still doing pretty bad so we may take him to the pediatrician today. That’s the news for now.
Thanks on the pull-ups. 
No worries on disappearing. I know how it is… Was supposed to deload this week but I’m going to do some bodybuilding style training for two weeks and then take the week of our vacation off. 
)