Tuesday, April 29
I worked out with the 4 pm crew, led by Coach Liz. ‘Twas good (press) and bad (dead-lift).
Strength
Dead-lift
3 reps @ 80, 85, & 90% of 1RM
Lifts at 295 & 315 felt good, but I couldn’t get first lift at 335# off of the ground. Dammit. I set my back, focused on glutes and hamstrings, and successfully lifted the weight. I failed again on the next attempt, and felt a slight twinge on right-hand side of lower back. Shitty form? Perhaps. I said to myself, “What would I tell an athlete to do if I were coaching them and this happened?” Don’t lift. So I didn’t lift.
Conditioning
EMOTM for 14 16 minutes
Odd-numbered minutes | 5 presses @ 50% of jerk 1RM (85#)
Even-numbered minutes | 10 windshield wipers
This went much better, and presses felt great today. I completed all rounds (Liz added a round of both presses and windshield wipers) of reps unbroken. Presses felt light, so I increased weight to 90 for 5th, 95 for 6th, and 100# for last 2 rounds.
I got some grumbling from athletes, as the workout was not “scored”. Not all workouts need to be a competition.
Wednesday, April 30
I worked out with the lunchtime crew, led by Coach Emily.
Strength/Conditioning
Hero WOD “Bradshaw”
10 RFT
3 handstand pushups
6 dead-lifts (225)
12 pull-ups
24 double unders
It is incredibly humid today, and everything in the box is coated in a layer of moisture. My goal, as always, was to complete all rounds of reps unbroken. Uhm, I only managed to do so for the HSPUs and the dead-lifts. I did, however, complete all but the first round of double unders unbroken.
I used the new Speal bar for pull-ups, and it was quite slippery. No matter how much I chalked my hands, it was very difficult to keep a grip. I completed the first 6 rounds of pull-ups unbroken, but then had to break the remaining sets into reps of 8 and 4 — for no other reason than I just couldn’t keep my fingers around the bar. By the last rep, I was often hanging on by my fingertips.
About my pacing… I put on my weightlifting belt before completing all but the 3rd round of dead-lifts. I took off my weightlifting belt after completing dead-lifts and walked about 10 paces to pull-up rig. I chalked my hands, shook out my shoulders, and jumped on the bar. I walked from pull-up bar to jump rope. After completing double unders, I set up my jump rope for next round, moved a poker chip, shook out my shoulders, and began handstand pushups. At no time did I feel rushed. Again, I wonder if I’m pacing myself too slowly.
Time = 23:09
30 HSPUs
60 dead-lifts
120 pull-ups
240 double unders
I was drenched in sweat.
I very much liked this workout.
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