Sunday, March 15
I worked out at 8:30, and Jeff was kind enough to lead the session.
Metcon (No Measure)
– With a running clock, every minute perform 1 lift and add 10#.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, dead-lift for as long as possible.
Post heaviest load for the snatch, clean and dead-lift.
I snatched 115, cleaned 165 (couldn’t get under the bar for 175 and I really, really want to try again) and dead-lifted 345. I very much enjoyed this workout, and we’ll likely do it again. It was physically and psychologically exhausting. Just the way I like it.
Monday, March 16
I worked out at 6 am, and Nick led the session.
Thruster (EMOTM for 10 minutes complete 2 reps)
Begin @ 45-55% of 1RM and increase weight as form and execution improve.
Take barbell from rack.
‘Twas a full house this morning, so I used the jerk box. It’s quite a pain to change weights when the bar is resting on the boxes. I intended to complete last 2 reps at 135 but instead only thrustered (a new word I invented) 130.
A: Metcon (AMRAP – Rounds and Reps)
7-min AMRAP
-1/arm DB TGU @ 50% of 1RM
-5/arm DB plank rows
-7/leg DB forward lunges
Rest 2 minutes between A & B
This was more difficult than even I imagined it would be. I used 35# DBs for A and completed 4 rounds + 10 reps (2 TGUs & 8 rows). The TGUs started to feel heavy by the last round. The lunges felt heavy all rounds. I alternated arms for rows, yo.
B: Metcon (AMRAP – Reps)
5-min AMRAP
1, 2, 3… parallette pass throughs
2, 4, 6… lateral parallette hops
This was also more difficult than I imagined it would be. The lateral parallette hops were a welcome relief. I made it through the round of 8 and completed 3 additional pass throughs for a score of 111 reps. That’s 39 pass throughs and 72 hops.
Only Carin attended the usually well-attended 9:30 session, so i joined. her. As I had a rack I did 2 sets @ 95, 100, 105, & 115, and then sets at 125, 135, & 150. Yup, 150. That’s a PR. Yup, a PR.
For Part A I used 30# DBs the second go around, and completed 5 rounds + 16 reps. That’s quite an improvement. I also managed to complete 3 additional reps for Part B. Huh? How the hell did that happen? Thus, I completed 81 pass throughs today. Gah! I wonder if I’m going to be sore to more.
Uhm, it’s likely that I won’t be (say it along with me) the least bit sore.
I haven’t mentioned lately what an excellent mascot Luke is. I ♥ him dearly.
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