I covered for Coach Nick yesterday (Monday, February 23) morning, so I didn’t get to crush Steve Dodge. There will be plenty of other opportunities. I worked out with the 9:30 crew, led by Coach Jen.
Sumo Deadlift (Ladder @ 50% of 1RM)
– Record highest number of rounds (reps) completed
I completed through round 15, i.e., 120 dead-lifts @ 185#. I achieved goal of completing all rounds unbroken. That last round was tough.
Metcon (3 Rounds for reps)
5-min AMRAP
– Press & Abmat sit-up ladder
Rest 2 min
5-min AMRAP
– Push press & Abmat back extension ladder
Rest 2 min
5-min AMRAP
– Power jerk & V-up ladder
Complete press, push press, & power jerk @ 45 – 55 % of 1RMs
Yup, I completed a modified (GHD sit-ups and hip extensions) version of this yesterday. I increased the weight today.
Press (80#) & sit-ups = 92 reps
Push press (90#) & back extensions = 98 reps
Power jerks (100#) & V-ups = 100#
Unlike Sunday, I did have to break down some rounds into sets, so I completed quite a few power cleans. I also didn’t go all out (if for no other reason than Kelli didn’t work out beside me). I’m nonetheless pleased with performance, as I completed all rounds @ 55% of 1RMs.
Coach Nick led today’s (Tuesday, February 24) 6 am session.
2k Row (Time)
Max Effort 2k Row
Yup, felt a bit tired this morning and even considered not rowing at all. You know that I’m not concerned with achieving a PR when I don’t even bother to change the monitor to display pace. Say what? The monitor displayed meters, time, and calories. I rowed at a relatively easy pace the first 1500m, keeping strokes/min between 18 and 20, and then began to sprint last 500m even going all out for the last 250m.
Time = 7:51.6
That’s sloooooow.
Metcon (AMRAP – Reps)
10, 1-min rounds; rest 15 seconds between rounds
Odd # rounds
Max rep ring rows
Even # rounds
Max rep pushups
Rx + complete unassisted ring dips and incline pushups (30/24)
Yup, I completed Rx+. ‘Twas up for the challenge, yo.
Ring dips: 25, 18, 15, 14, & 15 for total of 87
Incline pushups: 20, 20, 18, 17, & 17 for total of 92
Grand total = 179. Holly also completed 179 reps! We’re both pretty spectacular.
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