It’s a beautiful day in NC, and a perfect day to run! But first, overhead squats.
I have been quite busy the past few days not only preparing for the Grand Opening but also entertaining my mother. I’ve rested 2 of the past 4 days. And that’s okay.
I worked out this past Saturday morning at 8.
Strength
OHS
5-4-3-2-2
I completed, recorded, and reviewed sets @ 75, 85, 95, 105, & 105#. I’ll say it again and I’ve said it before: I truly love squatting with the bar held over my head.
Conditioning
Run 400m
21 chin-ups
Run 400m
21 air squats holding 20# medicine ball
Run 400m
21 Abmat sit-up holding 20# medicine ball
Run 400m
21 pushups with feet on 20# medicine ball
I think you know what my goal was, right? Unbroken activities. I honestly thought that I might not be able to achieve this goal, as 21 unbroken chin-ups is always a challenge. Yup, I achieved my goal, and completed in 11:09. I also like saying “Run to Highway 64 and back.”
Oh, my landlord surprised me. I think he’s finally realized what an inconvenience all of the delays have been, and is attempting to make amends. He took me for a ride on the Gator to show me the soft-surface running trail that runs the perimeter of the boat & RV lot! While I haven’t yet determined the exact distance, I estimate that it’s about a mile. We can easily run a 5 or even 10K. I’ll most definitely be using the trail for endurance WODs.
I worked out at 10 this morning. This was a tough workout.
Strength/Conditioning
EMOTM for 12 minutes
3 strict shoulder press, 3 push press, 3 push jerk (increasing or decreasing weight and/or resting as needed)
Did I already mention that this was a tough workout? I’ve done sets of 3, 3, & 3 before, but never on the minute. There was very little time for recovery. I completed the first 2 rounds @ 65#, rounds 3 & 4 @ 70#, rounds 5, 6, & 7 at 75#, round 8 @ 80%, round 9 @ 85# (more in a moment), then decreased the weight to 65# for round 10, increased weight to 70# for round 11, and finished with 75# for the last round.
I was unable to will myself to push jerk 85# at the end of round 9, so I didn’t complete 3 or the required – yes, required – reps.
Ring dips
Complete up to 10 reps OTM for 10 minutes
My goal was to complete no less than 5 reps, and I achieved this goal. I also kept track of time.
1 | 10 reps, 21 sec
2 | 10, 20
3 | 10, 20
4 | 10, 23
5 | 7, 22 (the wheels began to come off of the bus)
6 | 6, 15
7 | 6, 16
8 | 6, 16
9 | 6, 15
10 | 7, 20
I just had go get 7 reps that last round, and, although I had to fight for it, I did get that 7th rep. Total reps = 78. The last time I did a similar workout I complete 5 reps for 5 minutes and 10 the last 5 minutes. It’s an altogether different story starting with 10 reps. Two words: muscle failure.
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