Monday, July 7
I worked out with the 6am athletes, and I once again enjoyed doing so!
Strength/Skill
EMOTM for 10 minutes
Complete 3 strict pull-ups
I wore one of the brand spanking new 13# KBs around my waist. All rounds were completed with 3 unbroken reps, i.e., I didn’t drop from the bar or rest between reps.
It appears that I do have upper body strength. Good to know.
Conditioning
14-min AMRAP
7 chin-ups/ring dips (alternating rounds)
Run 200m
30 double unders
My goal was to complete all rounds of chin-ups and ring dips, and I achieved that goal. I completed all but two of the rounds of double unders unbroken as well. Luke ran with me for the first four or so rounds, but lost interest in me once Blythe arrived.
I completed 7 rounds + 7 chin-ups + 180m run.
Tuesday, July 8
I coached at 6, took Luke for a long walk at 7, and joined the 8:30 athletes for the strength portion of the workout. I haven’t rested in a long time, so no conditioning for me.
And I really, really, really, wanted to attempt to establish new OHS 1RM. I mean really.
Strength
Overhead squat
Establish 1RM
I set up my bar near the front of the box, with Bonnie to my immediate left. I warmed up, and then did singles at 115, 125, and 135 — my now previous 1RM. You see where I’m going with this, don’t you?
I attempted 140# one time, and lost control as I ascended from the bottom of the squat. Dammit.
Bonnie said, “It looked like you went up on your toes.” Yup, because I wasn’t telling myself to get my butt to my heels. That was all the reminder that I needed.
Kelly-May had arrived for the 9:30 session, and I asked both her and Coach Deborah to say, “Down, down, down, down, UP, UP, UP, UP!” And it worked! I was finally able to overhead squat my bodyweight of 140, give or take a pound of two. As this is the baseline for this strength cycle, I’m looking forward to overhead squatting more than my bodyweight!
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