I spent most of yesterday coaching and encouraging Ashlee and Lauren as they competed in the Throwdown in the Triangle. A very respectable 4th place finish! I am exceedingly proud.
I attended the 8:30 session led by Coach Jeff. This was as tough as I imagined it would be.
A: Metcon (Time)
Complete 20 reps of the following
– Thrusters (95)
– SDHPs
– Power jerks
– OHS
– FS
Complete 4 burpees every minute on the minute until complete, beginning with 4 burpees.
Yup, beginning with 4 burpees. I knew that the overhead squats were going to be the most challenging of the lifts, having completed 75 reps @ 95# just 2 day ago. I was correct.
I set up my barbell between the end of the pull-up rig and the ropes. Why, you ask? That’s a legitimate question.
I’ve begun watching the BBC version of “Sherlock,” and it’s incredible. Deductive reasoning. Give it a try.
I began with 15 thrusters and made sure to allow 10 seconds of rest before burpees. I didn’t stick to this strategy for all of the remaining rounds. I finished the thrusters and only got in 5 SDHPs. I then completed another 11 the next round. Weak.
I completed the last 4 SDHPs and got in 8 power jerks. I’ve become much more adept at completing unbroken power jerks. I finished the power jerks, dropped the bar to the floor instead of bringing to my back, and had to clean the bar once again to get ready for OHS. Yup, I’m still babying my left shoulder. No snatching just yet.
Oh, OHS, how you slowed me down. I completed a mere 6, 6, & 5 reps per rounds, and missed 4 reps. Dammit. I just couldn’t keep my arms locked out. Dammit.
I finished the last 3 OHS and got in 5 FS. Then this happened…
I completed 14 FS and had squatted by not risen to full extension on the 20th rep when the next round began. I had to complete 4 burpees and then 1 last FS. If only I hadn’t rested just 1 or 2 seconds during the workout! And, those last 4 burpees were excruciating.
I called “Time!” at 11:20.
B: Metcon (AMRAP – Reps)
Wall ball shots
EMOTM for 10 minutes
5, 6, 7, 8, 9, or 10 reps (20/14 & 10/9)
Commit to completing 50, 60, 70, 80, 90, or 100 reps
Complete unbroken reps for Rx+
This wasn’t nearly as awful as I imagined it would be. I settled on 7 reps, you know, because of the shoulder and all. I completed all 10 rounds in unbroken reps. Fun!
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