180317 (Saturday) – Fitness Journal

Weight: 230

Notes

Today is a long workout day, and I am not very motivated this morning. I have been dealing with minor lower back soreness over, and I am wondering how hard I should push.

Here is what I want to do today. Hopefully, my back will hold out.

Today’s Program

• Warm-ups (15 min (it took me 24minutes yesterday, but I was moving slow)
  • Samson Stretch
  • 3 x 15 overhead squat using a 45lb bar or broomstick
  • 3 x 15 situps
  • 3 x 15 back extensions
  • pullups (3 x 5)
  • dips (3 x 5)
• Strength
  • Squat
    •   45 x 5 x 2
    •   95 x 5 x 1
    • 135 x 3 x 1
    • 225 x 2 x 1
    • 275 x 5 x 3 (staying light for the back)
  • Bench Press
    •   45 x 5 x 2
    •   95 x 5 x 1
    • 135 x 3 x 1
    • 185 x 2 x 1
    • 225 x 5 x 3 (staying light)
  • Power Cleans
    •   45 x 5 x 2  (stretch)
    •   75 x 5 x 1
    •   95 x 3 x 1
    • 115 x 2 x 1
    • 135 x 3 x 5 (work on form and catching)
• Metcon
  • 18.4 (Rxed on deadlift weight – scaled for HSPU) – 9 min time cap
    • 21 – 15 – 9
      • 225lb deadlifts
      • Hands released Push-ups
    • 21 – 15 – 9
      • 315 deadlifts
      • Bear Crawl
  • 10 min AMRAP
    • 10 Cal Assualt Bike
    • 10 50lb Slamball Atomic Thrusters