Jeff coached the 8:30 am session. Thanks, Jeff!
Strength
Dead-lift
3 x 10 @ 55, 65, & 75% of 1RM
Unbroken. Yup, unbroken. Up and down. Yup, up and down. I completed sets @ 205, 240, & 280#. Dead-lifts felt great today!
Uhm, some of you didn’t complete unbroken reps. Uhm, some of you may have sore backs tomorrow due to shitty form. Uhm, some of you need to stop complaining about grip strength. Uhm, some of
Conditioning
“I tabata, you tabata, we all tabata!”
Complete five, 4-minute tabatas, resting 1 minute (24 minutes total) between tabatas and rotating through each of the following 5 stations :
1. (A) Russian twists (left and right = 1 rep); (B) bicycles (left and right = 1 rep); or (C) or windshield wipers (left and right = 1 rep)
2. Wall ball shots (20/14 & 10/9)
3. (A) Dips; (B) ring dips; or (C) parallette pass throughs
4. (A) American KB swings (52/35); (B) 1-armed Russian KB swings (35/26); 0r (C) KB sumo dead-lift high pulls (60/52)
5. Row for calories
Score = total # reps and calories
Wow, that was tough. It’s the first time in as long as I can remember that I rested more than 10 seconds between intervals.
I began with windshield wipers, and completed 20 reps without dropping off of the bar the first 2 rounds. That didn’t happen again. Ha! Sixteen, 17, 14, 11 (yup, just 11), 14 and then a mere 10 for a total of 122 reps.
I’m not a fan of wall ball shots, but I did complete all sets in unbroken reps and with no missed reps. Eight, 10, 9, 7, 8, 9, 6 (yup, I rested longer than 10 seconds), and 10. I finished strong at least. Sixty-seven total reps.
Parallette pass throughs are never easy. Parallette pass throughs after wall ball shots are just plain miserable. I completed 5 reps rounds 1, 2, and 8 and 4 reps the remaining rounds for a total of 35 reps.
Kettle bell SDHPs started off well, at least. I was really getting winded and often rested longer than 1o seconds. I completed 13, 9, 6, 9, 7, 8, 7, and 11 for a total of 70 reps.
At least I got to sit down whilst rowing. I rowed 5 calories the first round and quickly set a goal to complete a minimum of 5 calories for the remaining rounds. I did so, and ended up rowing 46 total calories.
I was drenched in sweat. Melinda commented that my sweat stains reminded her of Iron Man. I concur.
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