I worked out at 6 am yesterday (Monday, April 14). As planned, I focused on strength and took it easy for conditioning. ‘Twas a fun morning!

Front Squat (5 reps @ 60, 65, and max reps @ 70% of 1RM)

I completed sets at 140, 150, & 10 reps @ 160#. I love front squats.

Metcon (AMRAP – Rounds and Reps)
14-min AMRAP
– 3 muscle ups
– 7/side hip touches
– 7/leg walking overhead lunges (45)
– 30-second side plank hold/side (1 min total)

Yay, muscle ups! My goal was to complete all rounds in unbroken reps, and that’s what I did. I also made sure to sing, encourage others, and provide Coach Nick suggestions for completing hip touches. I was 10 seconds shy of completing 5 total rounds; thus my score was 4 rounds + 36 reps (each 10 seconds of a plank hold was worth 1 rep).

I worked out at 11:45 today (Tuesday, April 14). It’s getting hot and humid in NC!

Bench Press (3×10)
Complete 3 sets of 10 unbroken reps. Begin @ 45-55% of 1RM and increase weight for remaining 2 sets if possible. 

I completed sets @ 105, 120, & 140#. Whilst I don’t much care for the bench press, I enjoyed the lift today.

Metcon (AMRAP – Reps)
10-min AMRAP
1, 2, 3… Power snatches (95/63)
10, 20, 30… Double unders

I thought that this was going to be miserable, and I was happy that the workout was so much fun! I completed all power snatches as singles and dropped each rep from the top. Shit got heavy. I completed rounds of 10, 20, 30, & 40 double unders in unbroken reps. I completed round of 50 in reps of 25, round of 60 in reps of 30, and round of 70 in reps of 40, 20, & 10. I had completed 8th power snatch with 15 seconds remaining on the clock. I mistakenly ran to jump rope and got tangled up. Twice. Dammit. And dammit. I only managed to complete 1 double under. Dammit. My total score was 317.

Weighted Plank Hold (Weight)

I attempted plank hold with 100# DB on my back, but it hurt. I instead had Coach Deborah place 3, 45# sandbags on my back. ‘Twas quite difficult to hold for the minute, but hold for the minute I did! Next week I shall hold bodyweight plank hold. I shall.


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