Yesterday I worked out at 7. May, Deborah, Tami, and Julie (if I recall) had the pleasure of watching the last tabata or two. Lucky women.
Strength
Power snatch
5 @ 75%
3 @ 85%
AMRAP @ 95%
5 @ 80, 3 @ 90, & 5 @ 100#. I struggled with snatches today. As I do most days?
Conditioning
4 Tabatas (rest 1 minute between tabatas; 19 minutes total)
— Slam balls
— Power presses (65% of snatch 1RM)
— Plank hold
— Power snatches (65% of snatch 1RM)
Wow, that was tough. I used the 30# slam ball and completed 11 reps each round. Not overly challenging but certainly exhausting. 88 reps.
I used 75#, 70% of power snatch 1RM, and completed 11 reps the first 2 rounds, 9 the third round, and 7 the remaining rounds. Ouch. During the rounds of 7 I dropped the bar during the 20-second interval. 59 reps.
Plank holds were a welcome relief. I easily held all 8 rounds for 20 seconds. 160 reps.
Power snatches were a bitch. I completed 6 reps the first 3 rounds, 5 reps rounds 4 through 7, and 4 reps the last round. Dammit. 42 reps.
Total = 349 reps.
I was a sweating, blathering, swearing mess when all was said and done. I’m surprised that the 8:30 athletes didn’t leave.
I worked out today at 10:45. I was really looking forward to high bar back squats!
Strength
High bar back squat
5 @ 75%
3 @ 85%
AMRAP @ 95%
I completed 5 reps @ 175, 3 @ 200, & 6 @ 225#. While I could’ve completed an additional rep or 2, I was pleased with form. Yup, I recorded and reviewed.
Conditioning
6RFT
— 14 wall ball shots
— Bear crawl from blue wall to grey wall 2 times
— 14 box jumps
— Bear crawl from grey wall to blue wall 2 times
My goal was to complete in under 14 minutes. I settled on a 20# ball and 24″ box. An additional goal was to complete unbroken wall ball shots, bear crawls, and box jumps. I completed unbroken wall ball shots and bear crawls, but “missed” 5 box jumps, including the very last rep! Yup, I re-did all missed box jumps. Why is “missed” in quotes? Because I completely missed a box jump. I jumped and landed squarely in front on the box. How the hell did that happen?
While I was completing round 3 I noticed someone at the entry to the box. I looked up and discovered that it was Bonnie, the owner of 64 West Business Park. She and I had been playing phone tag, and she stopped by to talk. Just before starting a bear crawl I said, “I’m in the middle of a workout. I’ll stop by and talk with you in a few.” She replied, “Is this what you do?” “Yes,” I said. “Well then,” Bonnie said, “please be careful.”
Time = 13:53
I had but 7 seconds to spare. Whew, that was close!
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