I coached the 6 & 9:30 am WODs, took Luke for a long walk around Lake Pine (before it got too hot), and worked out with the 8:30 am athletes. I partnered with Dr. Anthony for bench press.
Strength
Bench press
5 reps @ 60, 65, and 70% of 1RM
Lifts @ 110, 120, & 130# felt great! I’m very anxious to attempt 1RM next week.
Conditioning
4 RFT
5 Turkish get ups/arm
25 Abmat sit-up
25 Abmat back extensions
Run 200m
I had originally programmed 5 rounds, but last night dreamt that I had reduces the rounds to 4. So that’s what I did. Smart move on my part!
I have a difficult time working out and not coaching, so I set up my barbell and KB off to the side. And not near a fan. Dammit. I began with 45# barbell, and managed to complete 4/arm the first round. My mistake was attempting to complete 5 reps with right arm before moving to left arm; thus, I far too quickly experienced muscle failure. I finished the 5th rep on the right arm with a 44# KB and did the same with the left arm. I used the 44# KB for all of the remaining rounds. More about TGUs in a moment.
I completed all rounds of sit-ups and back extensions unbroken, and put the leash on Luke and let him run with me each round. By the last round, he was slowing me down. Did I mention that it’s hot and humid?
My time was significantly slower than most others, and for a couple of reasons: 1. the weight of the barbell/KB was comparatively heavier; and 2. I focused on proper form and execution from start to finish, particularly at finish. Uhm, what I’m trying to say is that I lowered to my knees, placed hand on floor, moved leg, placed elbow and then forearm on floor, and then used both hands to lower the barbel/KB. Uhm, I didn’t merely let the KB drop to the floor.
This workout was very challenging. What I most liked about it was that there was no option but to focus on form for TGUs, as one can only go so fast.
Time = 28:45
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