Another great Barbell Club session! As I coached the 8:30 workout, I once again wasn’t able to warm up as much I would’ve like to have prior to BBC. And yesterday’s workout left me tired and somewhat sore. I may have to make both Wednesday and Saturday rest days.
A1: Push Press
We warmed up and I mentioned to James that even 95# felt heavy. He said, “You don’t have to lift 75%. Go lighter.” So that’s what I did. However, the first set felt good, so I added 5#. As I warmed up push presses felt even better. James said, “Good, Paul.” That’s all that I need to hear.
Sets @ 115, 120, 125, & 125 (a little more than 75% of 1RM).
We were instructed to immediately transition to ring rows, with the rings set low.
A2: Ring Rows (@4 1×1)
A count of 3 for negative and a count of 1 for the row. I competed 9 reps of 4 sets.
B: Push Press (4 1×1 Front rack 4 reps after rep 4 back rack 2 rep)
Negative push presses for a count of 4; 4 from front and 2 from back rack position. James suggested that I go as light as 75# to begin. I attempted that weight and it felt far too light. I began with 85, and increased weight each of remaining sets to 100. After each set James asked how it felt and I honestly replied “easy.” He allowed me to complete a 5th set at 105#.
Metcon (AMRAP – Reps)
5-min AMRAP; rest 5 mins & repeat
5 KB thrusters
7 Burpee box jump-overs
9 Dips
5 KB thrusters
7 Burpee box jump-overs
9 Dips
Wow, this was tough. We warmed up KB thrusters and James encouraged me to use 53#. Dammit. I completed the first set of thrusters unbroken, but missed the 4th rep of second set. I completed the 4th rep and then failed on the 5th. That’s 2 failed reps. Dammit. I also failed the 3rd rep of the 3rd set, even though I was completing singles. Dammit.
Burpee box jumps overs were a challenge, and in retrospect I should’ve faced the box when jumping over, as lateral box jumps are a bitch. I completed both sets of ring dips unbroken.
First go around = 2 rnds + 2 reps for a total of 44 reps.
James instructed some of us, myself included, to decrease the weight of the KBs for 2nd go around. Thanks, James! I used 44# KBs and completed first 2 rounds unbroken and 3rd rounds in reps of 3 & 2. I completed first 2 rounds of ring dips unbroken and last (and final) round in reps of 5, 2, & 1. I attempted the last rep but wasn’t able to lock out my arms before the clock sounded.
Second go around = 2 rnds + 20 reps for a total of 62 reps.
Grand total = 106
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