Monday, November 23 | RELEASE THE HOUNDS!
I worked out with the 6 am athletes. And Jaclyn.
Push Press (5-5-4-4-3-3-2-2)
I started at 100# and worked up to final set at 152#. I should’ve gone heavier, as last set felt, well, easy. Dammit.
Metcon (AMRAP – Rounds and Reps)
12-min AMRAP
9 hand release deadlifts (185/133)
9 hand release pushups
9 chest to bar pull-ups (don’t release your hands!)
9 hand release deadlifts (185/133)
9 hand release pushups
9 chest to bar pull-ups (don’t release your hands!)
‘Twas a full house, so I chose to work out in 7303. I completed first 2 rounds of pull-ups as strict and, yes, chest to bar. That was tough. I then moved to pull-up rig and used a segment that I’ve never used before. The bar seemed almost unreachable! I completed remaining rounds as kipping chest to bar, often completing a round in unbroken reps.
I completed most rounds of HRDLs unbroken but by the end was completing in sets of 5 and even 4 reps. I completed all rounds of HRPUs in unbroken reps.
Score = 7
Tuesday, November 24 | WRIST WRAPS
Front Squat (5-5-4-4-3-3-2-2)
– Complete reps even-numbered minutes
– Increase weight as form and execution improve
– Increase weight as form and execution improve
I began at 135 and worked up to 210. I attempted last round at 220 but only got one rep. Dammit.
Metcon (AMRAP – Rounds and Reps)
9-min AMRAP
3 DB thrusters
6 DB burpees
9 DB hang power cleans
3 DB thrusters
6 DB burpees
9 DB hang power cleans
– DBs @ 20/15% of bodyweight
I used 30# DBs. This was tough. My goal was to complete 9 rounds, i.e., a round a minute. I had completed 2 rounds in 1:50 but did slow down somewhat. I made sure to keep DBs on shoulders after final HPC and then immediately transition into thrusters.
I hate thrusters.
I completed all rounds of DB burpees in unbroken reps. Near the end of the workout I was completing HPCs in reps of 6 or 7 and then 3 or 2.
Score = 8 + 8
Not even close to goal. Dammit.
Luke was by my side the entire workout.
Wednesday, November 25 | Kelly
I had programmed this benchmark earlier in the month but the weather did not cooperate. I’ll be honest: I wasn’t very much looking forward to the workout as I’ve put a lot of miles on the legs in the recent past.
“Kelly”
5 Rounds for time of:
400m Run
30 Box Jumps, 24”
30 Wall-Ball Shots, 20#& 10′
400m Run
30 Box Jumps, 24”
30 Wall-Ball Shots, 20#& 10′
I coached Foundations at 6 and Express at 7. Luke really wanted to go for a walk. We had begun to leave when Heflin and his wife, Betsy arrived. I like working out with Heflin, mostly because he swears like a sailor. And he wears homeboy shorts. We stayed.
It was very cold at 8:30, and my hands and feet didn’t warm up until after the workout.
I’ve completed “Kelly” quite a few times. My fastest time was 25:36. I was quite confident that I couldn’t beat that time today. Yup, I felt defeated at the start.
The clock counted down, I told Luke to stay, and he didn’t. Ha! He ran the first 400m with me. Yup, it slowed me down a bit. Yup, that’s more than okay.
The first round went well. I ran quickly, completed 30 unbroken box jumps and wall ball shots in reps of 15, 10, & 5.
I hate wall ball shots. Most short people do.
I glanced at the clock: 4:20. Uhm, that was perhaps too fast of a start.
I completed the second round the same way; good run, 30 unbroken box jumps, and wall ball shots in reps of 15, 10, & 5.
I began to slow down the third round. I completed 20 unbroken box jumps (with a couple of bad reps that I didn’t count), and briefly rested on the top of the box after the 20th rep. I was breathing very quickly. I completed wall ball shots in reps of 15, 8, & 7. I was disappointed that I couldn’t complete in reps of 15, 10, & 5.
I was back on track the 4th round, although running was laborious. I completed box jumps in reps of 20 & 10 and wall ball shots in reps of 15, 10, & 5. Yay!
I occasionally glanced at the clock. And a lot of good it did me, as I couldn’t remember my PR. Was it 24 or 25 minutes and change?
The last 400m was ungodly painful. I entered the box and loudly proclaimed, “No PR for me today!” And then I decided to just work as quickly as I could and rest as little as I was able. I completed 30 unbroken box jumps. I said to myself, “Wall ball shots five at a time. Don’t rest very long. Get back at it.” And that’s what I did. Five, 10, 15, 20, 25, and then 30 reps.
Time = 24:16
And that ladies and gentlemen, is a PR.
Paul's Blog 
– Increase weight as form and execution improve