Monday, October 20
I skipped both front squats strength on Monday and Barbell Club on Tuesday. I was feeling weak, so I rested. I’m also getting quite apprehensive about Triangle Invitational. Believe it or not, I don’t much like competing. I’d much rather just work out. Dammit.
1 power clean
1 forward lunge/leg from front rack
1 reverse lunge/leg from behind the neck
1 shoulder to overhead
5 UNBROKEN wall ball shots (20/14 & 10/9)
Wednesday, October 22
I worked out at 8:30. ‘Twas fun.
PCIII: Metcon (AMRAP – Reps)
7-min AMRAP
6 Handstand Push Ups
8 American KB Swings (70/53)
12 Sumo Deadlift High Pulls
This was yet another Paleo Challenge workout, and while not the most difficult it was nonetheless challenging. What I thought would be the easiest, SDHPs, turned out to be the most difficult. What I thought would be the hardest, KB swings, turned out to be the easiest. Okay, that’s not entirely true, as HSPUs were the easiest. I completed all rounds unbroken until the 6th round of HSPUs, and I had to complete in reps of 3, 2, & 1. I did manage to get in 2 KB swings for a total of 138 reps. That shit got heavy.
1A: Metcon (Weight)
EMOTM for 5 minutes
5 bent over rows
Rest 3 minutes
Increase weight as form and execution improve
I worked up to 5 reps @ 215# — a PR!
1B: Metcon (Distance)
Every 30 seconds for 5 minutes
3 box jumps
Rest 3 minutes
Increase height as form and execution improve
I worked up to 38.5″. I was reluctant to go any higher as Invitational is this weekend.
1C: Metcon (Weight)
EMOTM for 5 minutes
5 power cleans
Increase weight as form and execution improve
I worked up to 135#. Given that I couldn’t do this once this past Saturday I was happy with results.
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