You know its a bad day when you do your warm up push press set at 98.6lb and your thinking this kind of feels heavy. Weight either got heavier or my muscles got weaker. In my muscles defense I do ask a lot of them and Wednesday's workout was no joke. I labored through the strength and condition portions of today's program but made it through.
Warm up:
3 Rounds
1 minute shadow boxing
5 dead hang pull ups
10 hands off push ups
15 air squats
Strength:
Push Press 5 - 5 - 5 - 5 -5
140(3) - 140(4) - 135 - 135 - 135
Not sure if this is common but I usually have the most difficulty on the first and fourth set. The first set it seems like my body is adapting to the weight and then it becomes easier. The fourth I'm starting to fatigue and my form depreciates creating inefficiency and more dependence on pure strength. After that I focus on form for the last set and it is usually easier. Ok that was a long ramble but the point is that's why I didn't drop weight the second set I thought I would adapt to the weight and be able to get five reps. Wow just keep rambling don't I. Also the purpose of the justification is that the progam says you should only use weight you know you can get up five times. Alright still rambling.
Conditioning:
4 Rounds
9 deadlifts (155lb)
12 hands off push ups
15 24 inch box jumps
(7 mins 15 secs)
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