I’m going to try to stay awake long enough to compose this blog. I’m that tired. Coached 6am session, mopped the floor, coached Boot Camp (with Jannicka’s wonderful assistance), went to chiropractic appointment, went grocery shopping, coached 11:45am session, completed bench press 1RM workout (again with Jannicka’s wonderful assistance), answered numerous voice- and e-mail questions regarding Boot Camps, went shopping with Jeff for his birthday presents, completed metcon, coached the 5:15 and 6:30pm sessions, and finished the day by coaching the last day of Foundations for the lovely Tami, Lindsey, and Michelle.
Whew.
Strength
Bench Press
Establish 1RM
As mentioned, Jannicka was kind enough to stay after working out at 11:45 to spot for me. I went through this very quickly, as I didn’t want to keep Jannicka and her daughter, Fanny, from their, well, lives. I warmed up quickly, did a few reps at 135, and then put 2, 15# plates on the bar for a total of 165#, 5# more then current CFS 1RM. Jannicka asked, “Is this your one rep max attempt?” I didn’t answer. I easily completed the bench press. Yay! I thought, “I’ve got a PR. Go heavy for the next lift. The most you’ve ever bench pressed, and sloppily, was 180. Try 185.” I replaced the 15# plates with 25# plates — and bench pressed 185#. Not all that easily, but at no point did I feel like I couldn’t complete the lift. That’s a 25# improvement!
Perspective: 185# is more than 130% of bodyweight.
Wendler works.
I hadn’t planned on doing today’s metcon, given how grueling yesterday’s self-imposed metcon was, but it looked like too much fun to pass up.
Conditioning
AFAP
1, 2, 3…8, 9, 10 medicine ball clean & 10m shuttle run
Then, immediately complete as many pushups as possible — with toes on medicine ball.
My goal was to work continuously — and execute proper form on med ball cleans. What a tremendous amount of fun this one was! I finished in 6:49. I was exceedingly proud of Josh who beat my by 3 seconds. That young man is a tremendous athlete.
As I instructed the others, there was no resting allowed at bottom of pushup, although you could rest in plank. I completed 25 unbroken pushups and an additional 15 with a slight rest in plank. That’s 40 pushups with toes on med ball.
Paul's Blog 