RTS Week 7 - Day 4

2nd Mesocycle

Week 1 of Mesocycle, Week 1 of Volume Phase

Overhead Press (5x5 @ 9-10 RPE)
135x5 @ 7
155x5 @ 8 (initial)
155x5 @ 8.5
155x5 @ 9
145x5 @ 9 (load drop)

Chins
BWx5
35x5
25x5
BWx5
BWx5

Close Grip Incline
185x8
185x8
185x5

Facepulls
3 sets

Farmers Walk
70/70 x 50 yds
70/70 x 120 yds
70/70 x 120 yds
70/70 x 50 yds

Notes
Solid session to end the week.  Overhead felt decent, I just lost steam quickly. Chins are really improving as I lose weight.  I have a lot more "pop."  I left plenty in the tank today.

I was flyyyyyying on farmers walks.  Granted, the weight isn't huge, but DB's are hard and 120 yds is far.  I really like longer distances for farmers walks.  I just feel they are a better total body exercise.  My legs were really burning towards the end.  That is something I don't feel with heavier DB's because I can't go as far.  Anyways, all of the core and conditioning work clearly manifested itself today.  Here is what I do in a normal week:

Monday:  Core - 3 sets planks. Conditioning - HIIT sprints on row machine
Wednesday: KB core/conditioning/recovery day.  Swings, windmills, waiters walks around the track.
Thursday: Core - Russian Twists/Landmines.  Conditioning - multiple rounds of 400m runs, KB swings, chins
Friday - Core/Conditioning: Farmers walks

This setup seems to be a good mix between hypertrophy core work and metabolic conditioning.  The key with all of this is balance.  I've been drilling into my training partner's head (crossfit junkie), that you must treat conditioning the same way as lifting.  You can't destroy yourself everytime.  I've built up a solid work capacity from years of higher volume lifting with metcon throw in often enough to understand how they fit together.

I'm going to home depot tonight or tomorrow to check out cheap sled ideas. Adding in the sled 2x a week will be one more layer to all of this.