FRI JANUARY 08, 2016 | FIVE FOR FRIDAY
I worked out at 6:30, as that was the only time of the day Jeff could attend a session. I challenged myself by completing some activities other than those listed. I’m still nursing a somewhat sore right shoulder.
Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36.
You MUST rest a minimum of 1 minute between activities.
50 Box Jumps (30) – 3:40
50 Parallette Pushups – 5:49
SUN JANUARY 12, 2016 | MY OWN THINGS
I worked out solo. ‘Twas fun!
Run 400m
5 deadlifts (275)
20 twisting box jumps
1-minute weighted plank hold (45)
40 double unders
MON JANUARY 11, 2016 | THE JERK
1-10-1-20-1-30
10 @ 125
1 @ 155
20 @ 115
1 @ 170 (PR!)
30 @ 105
1, 2, 3…
Bent over row(s) (95)
Sumo deadlift high pull(s)
Lateral bar hop(s)
Fast and furious, just like I like it! I completed all activities but the last set of 9 (reps of 5 & 4) in unbroken reps and completed through 9 rounds + 10 bent over rows + 2 SDHPs for a total of 147 reps.
TUE JANUARY 12, 2016 | CHUTES & LADDERS
EMOM until failure
I began @ 245, 65% of 1RM, and set an aspirational goal of deadlifting 385#, 5# more than very recently (2 weeks ago) achieved PR of 380.
I surprised myself and deadlifted 395#, just 5# shy of goal of 400#! I got caught up in ensuring the weight on the bar. Dammit. I attempted 400# one time and got the bar to just below my knees. Whilst I was doing so I kept thinking, “I’m not following the rules. I was supposed to go up 10 and not five pounds, so this is cheating.” And I don’t cheat.
Deadlifts felt great today, and I’m quite proud of my accomplishment.
5 back squats (135)
10 box jumps (30)
15/leg lunges
10 BS
20 BJ
30/leg lunges
5 BS
10 BJ
15/leg lunges
I increased the height of the box to 33″ for an added challenge. And a challenge it was! I also completed the first 15 and the last 5 lunges and alternating leg jumping lunges. And it challenge it was as well.
Time = 8:22
I missed a box jump, i.e., I landed on box and not 45# plate, as well as 3 or 4 lunges, i.e., knee didn’t touch the ground. You know what I did? Yup, I re-did all missed reps. The only person I’m competing with is myself.
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