Since the work sets are boring as fuck during deload weeks, I like to kick up the notch on the accessories a bit to do stupid little challenges. One of which was on my OHP day for pull ups. I haven't done an AMRAP w/ body weight in quite some time. Figured it was a good day to try it out. I pushed my squat day back to Saturday again because I went out with some buddies of mine that came in from out of town on Thursday and "a few beers" turned into way too many beers. Tried to sleep off my hangover before work. Ouch.
OHP Day
A. OHP
Bar weight x 20
95x10
115x5
125x5
135x5
B. Close Grip w/ Shoulder Saver Pad
255lbs 5x10 Reps
C. Neutral Grip Pull Up
AMRAP - 31 reps
D. Cable Curl, Tricep Reverse Grip SS
3x15, 3x15
E. Ab Machine, Neck Machine SS
3x15, 20 reps @ Flexion, Extension, L&R Lateral Flexion
Cardio - 1.5 miles jog
Squat Day
A. Squats
Bar weight x 10
135x10
225x5
255x5
275x5
B. SSB Good Mornings
3x10
C. Mangia at Ma's