I worked out with the 8:30 am athletes — the first time a workout has been offered at this time on Sunday.
Strength/Conditioning
AFAP
Dead-lift 40 x bodyweight
Back squat 30 x bodyweight
Shoulder to overhead 20 x bodyweight
Overhead squat 15 x bodyweight
Ground to overhead 10 x bodyweight
Row or Run 1600m
I created a spreadsheet to determine reps and plates. Notice that I increased bodyweight to 150#. I don’t weigh that much, yo.
I decided to complete lifts in the following order: G2O (power snatches), OHS, S2O, BS, and DL. Why? Because I wanted to challenge myself. How so? That’s a lot of overhead lifts at the beginning of the workout. Keep in mind that I completed 92 handstand pushups yesterday evening. Think about: that’s also overhead.
I began with a 400m run, and Luke joined me! He really wanted to bite Steve D. and Thom. I think Steve was wearing Hello Kitty perfume, so it’s understandable why Luke would want to bite him.
Power snatches felt very easy today, and I completed in 2 sets of 1o reps. Overhead squats are now very enjoyable, and I completed in 3 sets of 8 reps.
I probably should’ve gone lighter with the S2O, as I completed in 6 reps and then completed the remaining lifts in 5 sets of 4 reps. I ran another 400m, again with Luke.
Back squats felt fine, even though weight was 165#. I completed in sets of 5, 5, 6, 8, and 4 reps.
I briefly considered just adding 15s to the bar, but instead took off 25s and added 45, as I had planned. I completed dead-lifts in 3 sets of 10 reps, and then I ran, only this time without Luke. The last 800m run was tough, as my legs felt like lead. That’s what’ll happen when you end the challenge with heavy back squats and dead-lifts.
My time was 25:41. I caught my breath, picked up my jump rope, and began the laborious task of completing 200 double unders. I began with 40 unbroken. Somewhere at the 150 mark, it got rough. I told myself to pause, catch my breath, and stay focused.
I no longer count any reps that are merely a single or doubles. Nope. Ain’t gonna count ’em.
Final time = 30:55
Thom got to play his playlist today consisting of “angry” music. I suggest that he listen to more show tunes. That’ll make him angry.
By the way, I crushed Thom like a tiny bug. A teeny tiny microscopic bug.
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