I worked out at 9:30 this morning — ’twas Jen’s first session coaching at CFS. Nice job, Jen! (Yup, it’s always a good idea to do the very same warm up that I led earlier in the day.)
A1: Push Press (5 reps @ 65, 75, and 85% – 90% 1RM)
Even though I didn’t re-establish 1RM last week, I’m confident that I’m not going to yet be able to push press much more than 165, so that’s the weight that I used for percentages. I completed 5 reps @ 95, 110, and 8 reps @ 120#. Push presses felt better than expected. Yay!
A2: Bent Over Dumbbell Reverse Fly (7 – 10 reps immediately following push press)
I completed 10 reps @ 50 (2, 25# DBs) immediately following each round. Who doesn’t like to accessorize?
B1: Strict Pull-up (EMOTM for 10 min odd # min up to 10 unbroken reps)
I intended to complete 7 each round but failed the 7th rep the very last round. Dammit. Thirty-four reps total but a score of 6. Dammit, dammit, dammit, dammit, dammit, dammit. And the very last (7th) dammit.
B2: Strict Toes-To-Bar (EMOTM for 10 min even # min up to 10 unbroken reps)
I did complete 7 reps each round, and after yesterday’s workout this was a challenge. Washboard abs, folks. The best accessory a boy can have.
Metcon (AMRAP – Reps)
10-min AMRAP
10-20-30…
Plank hold (seconds)
Double unders
I knew what to expect, and I wasn’t disappointed. Shoulders and core, and then wrists. I completed up to the round of 50 double unders unbroken (having to re-start the rounds of 10 and 20 because I failed early in the rounds). I made it to 57 reps for the round of 60. Dammit. I completed 45 unbroken reps into the round of 70, so I was pleased. I completed 50 reps of round of 80.
I was even more pleased that I was able to hold all plank holds without pausing to rest; 10, 20, 30, 40, 50, 60, & 70 seconds. Every 10 dus and 10-sec hold was worth 1 point.
Score = 61
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