Now I’m starting to think that there is something to this system of doing a 3 rep or 4 rep max then doing sets at 80-90% of that max. Every lift is going up and there are PR’s every week. It’s crazy.
A1: Bench Press 3RM; 4 x 3 @ 90%
I weighed in at 183 lbs. this morning and worked up to a 3 rep max of 185lbs. I was VERY happy about that. I’ve never been able to bench 185 for 1 rep, much less 3. I was very tempted to see if I could get 200 once, but I didn’t.
A2: Barbell Row 5 x 5 – heavy
Nothing exciting here. 165lbs. Heavy enough.
Then…
AMRAP 8 Minutes
- 10 Ring Dips
- 50 Double Unders
Rest 4 Minutes
AMRAP 8 Minutes
- 10 Ring Dips
- 50 Double Unders
AMRAP 8 Minutes
- 10 Ring Dips
- 50 Double Unders
The firs round of the first round I got unbroken. That’s cool. There were a couple of other rounds where I got all the double unders unbroken, but that was the only round I got the dips unbroken. First round: 4 rounds + 1 Dip. Second Round: 3 Rounds + 6 Dips. Third Round: 3 rounds + 9 Dips. By the third round the dips were really tough for me so I tried to fly through the double unders. Worked out ok I guess. I just wish my arms didn’t wear out so quickly. Here’s a video of the first unbroken round:
One more day of training before I head into race week. Getting pumped!