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
Rest 4 Minutes

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!

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