6+ hours deep sleep. Up @ 4:30 AM, start workout at 6:20 AM, end @ 7:15 AM. Post workout meal at 8:15 (2 eggs, cheese, spinach & veggie scramble).
More of a CrossFit-esk type of a workout this AM. Setting up for a heavy(er) deadlift and weighted dip workout on Friday (11/20) evening – due to be out of town on Saturday (and possibly Sunday) ==> no workout. That’s the plan as of the time being, anyway.
Warm-up w/sprint starts, skips, ballistic stretching, push-ups, pull-ups, etc. Then the following:
- 200 meter run; sprint 60 meters, stride 40 meters, sprint 60 meters, stride 40 meters. Vibrams, indoor track.
- Front Squat: 135 x 5; 165 x 5; 185 x 5, 5
- BTN Push Press: 135 x 5; 165 x 5; 185 x 4, 4
- Weighted reverse grip pull-ups: 45 x 5; 80 x 5, 5, 5
4 total rounds. Plyo squat drops x 3 prior to each round of Front Squats; straight bar reverse grip muscle-ups x 3 prior to each round of pull-ups.
Not so much concerned with the overall time of completion, but limited rest b/t sets as much as tolerable. Emphasis still on each individual concentric rep completion as fast as possible. No grind sets. Power emphasis in the 5(+/-1) rep range.