third week begins

Third week of my current 4 week cycle started this morning at the gym. I need to sleep more! It’s becoming a glaringly obvious flaw in my training program.

Warm-Up: 4 x suicides @ 20 and 40 meters (120 meters), with 2 x hi knees x 20, 2 x jumping jacks x 20

Shoulder Rehab: y/t/i 3 x 10 x 8 lbs DBs

Press 3 x 8 x 35 lbs DBs

Squat
5 x 45 / 5 x 140 / 3 x 190 / 1 x 210 / 1 x 225 / 1 x 240 (HBBS PR) / 1 x 230 (f on 2) / 2 x 210 / 2 x 215. Total volume: 3,025 in 16 reps / avg: 189 lbs.

Chins and Dips
3, 2, 2. Total: 8.
2, 3, 2. Total: 8.

Conditioning

Set interval to 150 seconds.
Started and ended with box step ups; alternated sets with the burpees.

Overhead Snatch Grip Barbell Box Step Up: 6 rounds x 6 x 70 lbs;
Burpees: 5 rounds x 9.

A good tough one!


Let me know what you think...