Ah, the last day of programming by coaches other than yours truly. I attended the 8:30 session, led by Coach Deborah. We first worked on skills. I held strict vertical ring hold for 2:05. My grip gave. Dammit. I worked on headstand to handstand, including kipping. Good times, good times. Next up was the metcon.
Metcon (AMRAP – Reps)
10-min AMRAP
Odd# min | Max rep deadlifts @ 65% of 1RM
Even# min | Max rep hand release pushups
Rest 2 minutes
Then
5-min AMRAP
30 sec | Max box jumps (24/20
30 sec | Max strict pull-ups
Marni programmed the 10-min AMRAP and I added the 5-min AMRAP. This was a tough but enjoyable workout!
I deadlifted 240# and completed 14 reps all but the second round when, for whatever reason, I only completed 13 reps. I was getting quite tired by the last round and told myself that I could stop when I completed 10 reps. I completed 10 reps and there was still 15 seconds left. Dammit. I kept going and completed the remaining 4. As I expected, I completed fewer HRPUs most subsequent round, completing 28, 25, 24, 21, & 21 reps. My sub-totals were 69 (DL) and 119 (HRPU).
I missed the very first box jump. Ha! I completed 17, 14 (I missed another rep), 16, 16, & 15 reps. Strict pull-ups were challenging, and I haven’t completed them in quite some time. I completed 6 the first and 5 the remaining rounds. My sub-totals were 78 (BJ) and 26 (PU).
Grand total = 292
I’m very much looking forward to tomorrow’s workout!
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