Strength

Pullups 9, 11, 9, 9, 11
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.

Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15

Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.

Sleep: About 8 hours

Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.

Pushups, Metcon, Basketball

Early afternoon

Max Pushups: 35

Metcon: 4 Rounds, 6 Stations
1 minute, no rest between stations. 1 minute rest between rounds.

KB Swings 45#
Front Squat 45#
Renegade Row 20#
Step Ups 24in
Half Moons 20#
Double Unders

Couldn't keep track of all the reps, but I was fairly consistent throughout. Surprisingly, the toughest part was the half moons. These really took a lot out of me.

Late evening

About 1 hour of basketball. Both of our teams had a lot of subs for this game, but it didn't mean there was a whole lot of rest. We still play pretty inconsistently, but it was a win nonetheless. They had one player who could shoot from pretty much anywhere on the floor, and did so almost without resistance. If it wasn't for Shawn and his 4-5 three-pointers, I think we would definitely would have racked up an L for this game.

Bench Press, Jump Skills, Biking

Early afternoon

Bench Press
555333
Load: 200, 210, 215, 225, 230 (fail), 215

Skills
Weighted Step Ups
6 X 10
Load: 40, 45, 45, 50, 50, 50

20 minutes easy biking

Workout comments: I should listen to my body when it tells be it is overly tired. I had no energy going into the workout this afternoon and it showed. I was expecting (on paper) to hit a 245 3RM but didn't even manage 230. Honestly, I could have fallen asleep today on the bike as well.

Spent some time working out my upper back muscles on the foam roller afterward. Maybe spend some more time working on my hamstrings tonight.

Early afternoon

Box Squats 5 X 5
Load: 195, 215, 215, 225, 235

Situps 5 X 20
*Supersets

HSPUs 4 X Max
12, 9, 7, 7

Weighted Step-Ups (30in box, #30 DBs) 4 X 10

1 mile easy jog followed by

Tabatta Hill Sprints 20s on: 10s off
Speed: 6:58 min/mile, grade=8%
Cooldown walk uphill

Workout comments: Right ring finger still pretty sore from last night so no pulling exercises today. Box squats were done using a Smith machine, which might have defeated the purpose of these. Still, they felt more difficult than normal squats having to unload and reload the legs at the bottom of each squat. HSPUs felt OK, but probably should try to dip further down on each rep. Maybe time to build a sturdier set of paralletes or even a dedicated HSPU station with pipes and 4X4 beams.



Pushups