Burpees galore

I worked out after coaching the lunchtime crew at CFS. I completed both today’s and tomorrow’s programmed strength, as it’s unlikely that I’ll get to work out tomorrow or Wednesday. Dammit. I’ll be doing that corporate trainer thing that I used to do.

Strength
High bar back squat
30 reps @ 45 55%, 20 reps @ 50 60%, & 10 reps @ 55 65% of 1RM

I completed 30 reps @ 130, 20 reps @ 140, & 10 reps @ 150#. Wow, did the weight begin to feel heavy!

I completed the set of 30 in reps of 10, 5, 5, 6, & 4, the set of 20 in reps of 12, 5, & 3, and the set of 10 in reps of 5, 3, & 2. It was so damn tempting to rack the bar, but I did not.

I quickly set up and completed tomorrow’s programmed strength.

Press, push press, push jerk
3-3-2-2-1

Clean the bar and then press, push press, and push jerk. As the most difficult weight to lift will be the press, base your lifts upon your press 1RM. I suggest 50, 60, 70, 80, & 90% of 1RM. For example, if your press 1RM is 150, complete 3 sets at 75, 3 sets at 90, 2 sets at 105, 2 sets at 120, & 1 set at 135#. Reset before each lift, i.e., receive the bar after pressing, stand up, and then dip and drive for push press. Receive the bar and push press, reset, and dip & drive — and land on bent knees — for push jerk. You may not split jerk.

I completed sets @ 70, 80, 95, 105, & 120#, 55, 65, 75, 85, & 95% of 1RM. This was as challenging as I knew it would be — but also much more fun. Now that I’m coaching full-time my form on all lifts has significantly improved.

I vacillated (that’s a BIG word, readers) between completing today’s and tomorrow’s metcon and finally settled on completing tomorrows.

Conditioning
AFAP
111 burpees to 2″ target

As in the past, I used one of the bars on the pull-up rig that is a little more than 2″ above my farthest (not furthest) reach.

I completed 80 unbroken, and paused a mere moment before continuing. I paused ever so briefly after completing the 100th rep, and then picked up the pace for the last 11.

I completed 111 burpees in 6:14!