Well... guess I did a Cinco kind of thing this morning: several sets of 5 pull-ups (I think 5 or 6 sets total) just as I was in and out of bathroom, shaving, getting ready, etc., plus a set of 5 40lb Man Makers. SO, the 5-rep thing was Cinco-ish. I am going to make sure that every time I can, I am going to at least do some of this monkeying around in the morning. I NEED to get my pull-ups up, but besides that, even a quick GPP or timed burpees or something is a good way to start day...
PART I:
Warmed up with some stretching and air squats ("limbering")
1. "Warm Up" Circuit -- light squats and swings -- 3 ROUNDS:
- Squats x 10 x [135, 155, 175]
- DB Swings x 20 x 35#
Bench warm up -- 20 x bar, 10 x 95# >>
2. Bench-y Circuit (to feel out the motion post-injury) -- 3 ROUNDS:
- Bench x 125# x [6, 5, 3] -- last set was total FAIL (needed help with bar, blech)
- Barbell Curl x 10 x 60#
- Dips x F [6, 4, 5]
I would have done 4 rounds if not for the bench fail. To be fair I haven't benched in FOREVER, and I did warm-up set.PART II:
For time:
- 400 meter run (5x around Y track)
- 20 push-ups
- 30 air squats
- 40 sit-ups
- 400 meter run
7 minutes... had pretty leisurely pace around track (after squatting and whatnot legs felt like they weighed 100lb each on the run).
Weigh in: 187.5
Thurs: MetCon + Core
Friday: Move Weight on Clean&Press, then do a real arm burner (bi's/tri's), maybe some rear delt sets too.
BY THE WAY: those Dip numbers SUCK SUCK SUCK!!! WTF???
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