I can’t begin to describe how much I’m enjoying coaching Boot Camp! Now that I’m offering many more sessions, the box isn’t nearly as crowded — and I can begin to learn names. The response from folks has been overwhelmingly positive. Yay! Yup, I hope some become members. Yup, I’d still be happy if some became BC regulars.
I rested yesterday but did coach endurance at CFBC. As there were 6 in attendance, including myself, we finally got to do a Fartlek run. I was a hot, sweaty mess when all was said and done. We ran for 22 minutes. I suppose, then, that I didn’t rest yesterday.
As I am now “free” Friday mornings between 7 and 8:30, I am able to get in my workout at that time. I did not establish 1RM for clean as programmed (although I may do so later on today or tomorrow).
As I was the only person in the box, I took off my shirt. I was only wearing (in addition to shoes and socks) my brand new orange Lululemon shorts. I looked spectacular, I tell you. Just spectacular. Don’t believe me? Here’s a screen shot. Yup, I recorded the entire workout.
Strength/Conditioning
EMOTM for up to 15 minutes
Minute 0:00 to 0:45 complete 1 Sumo dead-lift (@ 50 to 60% of 1RM) and max # lateral bar hops; rest remainder of minute
Minute 1:00 to 1:45 complete 2 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute
Minute 2:oo to 2:45 complete 3 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute
Continue in this pattern until you are unable to complete dead-lifts within 45 seconds OR up to round of 15 dead-lifts
I Sumo dead-lifted 175#, i.e., 50% of DL 1RM.
Round/total lateral bar hops
1/73
2/67
3/64
4/61
5/59
6/58
7/55
8/45
9/40
10/36
11/32
12/18
13/16
14/7
15/2
I completed unbroken lateral bar hops rounds 1 through 6, 8, 11, 14, & 15.
I missed the 52nd attempt on the 7th round, I paused after 30 reps the 9th round, after 20 reps the 10th round, I missed 3 hops the 12th (and most difficult round), and I paused after 10 reps the 13th round.
I completed unbroken SDLs rounds 1 through 13, completed round 14 in reps of 8, 3, & 3, and the last round in reps of reps of 6, 3, 3, & 3.
I used overhand grip for all SDLs.
During the early rounds SDLs were a welcome relief. During the later rounds lateral bar hops were a welcome relief. Somewhere around the middle it was just a living hell.
Jannicka arrived just as I was finishing. She asked, “Did you do the workout? Are you done?” I couldn’t catch my breath long enough to reply; I merely held up my hand. She asked, “Are you okay?” I didn’t know how to respond.
Totals
SDLs/120
Lateral bar hops/633
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