I really miss Luke when he’s not at the box. As today is Friday, he spent the day at Doggie Village.
I worked out after coaching the 8:30 session, and it was good.
Strength
Dead-lift
3 sets of 3 reps @ 75, 80, & 85% of 3RM
That’s 27 relatively heavy dead-lifts, and I enjoyed (and recorded) each and every set, completing sets @ 235, 255, & 270#. I saw stars on more than one occasion.
I programmed medicine balls cleans at CFS today if for no other reason than I saw so very many shitty medicine ball cleans this past Sunday. Full squats? No. Full extension? No. Curls? Why, yes! Gah!
The programmed conditioning (15-minute time cap):
—Run 200m
—35 med ball cleans (20/14)
—Run 200m
—25 med ball cleans
—Run 200m
—15 med ball cleans
—Run 200m
I completed the following:
—50 med ball cleans (20#)
—Run 200m
—40 med ball cleans
—Run 200m
—30 med ball cleans
—Run 200m
—20 med ball cleans
—Run 200m
—10 med ball cleans
That’s 150 med ball cleans and a half-mile run. This was tough! I knew better than to set a goal of unbroken reps.
I completed the first round in reps of 30, 15, & 5, the second round in reps of 20, 15, & 5, the third and fourth rounds in sets of 10, and the last round unbroken.
Running after doing so many damn med ball cleans was less than pleasurable. I made sure to shake out my legs before each run.
Time 12:23. I came in under the time cap, yo.
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