MON FEBRUARY 22, 2016 | EVERY OTHER MINUTE
1 power clean*
3 front squats
7 box jumps (33/30)
33 lateral bar hops
Begin @ 65/55% of bodyweight and increase weight as form an execution improve.
Enter total weight lifted, i.e., weight of all 20 rounds.
As it was Monday, I worked out with the very large 6am group of athletes. This was fun! I recorded weight lifted as well as time it took to complete each round as follows:
Rounds 1-3 — 95# & 44 sec
Rounds 4-6 — 105# & 42 (4) and 43 sec
Rounds 7-10 — 115# & 44 sec
Rounds 11-13 — 120# & 46 and 45 (13) sec
Rounds 14 & 15 — 125# & 46 sec
Round 16 — 130# & 47 sec
Round 17 — 135# & 50 sec
Round 18 — 140# & 48 sec
Round 19 — 145# & 48 sec
Round 20 — 166# & 56 sec
Total weight = 2385#
Total time = 15:14
I did somewhat slow down as the weight of the PC and FS got heavier, but I nonetheless worked at a consistent pace. In addition, all rounds of box jumps and lateral bar hops were completed in unbroken reps. Whilst the PC and FS did get heavy and the box jumps remained high, ’twas the lateral bar hops that were the most difficult of the activities. I had to constantly remind myself to focus on the box jumps and not obsess about upcoming lateral bar hops. On a positive note, I transitioned very quickly from one activity to the next, as I knew I’d have an opportunity to rest once I completed lateral bar hops.
Coach Nick can attest to the fact the I completed box jumps and lateral bar hops very quickly and that I maintained a good pace throughout the workout. Immediately upon completing third FS I’d approach box and immediately complete first jump. Upon completing seventh jump I’d immediately approach bar and begin lateral bar hops.
Time seemed to slow to a crawl whilst I was completing lateral bar hops. I’d think, “Make it to five. Now make it to 10. Make it to 15. You’re almost halfway there. Twenty-five, 30, 31, 32, and 33.” As my back was to the clock I’d always complete the last lateral bar hop with a 180 twist. That was certainly an added challenge.
A fun and challenging workout!
TUE FEBRUARY 23, 2016 | PUSH IT!
Take up to 20 minutes to establish push press 10RM
I set a goal to push press 135#, i.e., current bodyweight, and that’s what I did! That 10th rep was a struggle but I got it. I recorded to ensure that this was indeed the case.
Metcon (20 Rounds for time)
Every 45 seconds for 20 rounds
1 strict pull-up
1 strict toes to bar
3 thrusters (75)
The focus was once again on speed and explosiveness. It took me 11 seconds to complete the first round, and that was my slowest round. I completed a few rounds in 7 seconds, mostly because I was able to very quickly complete 3 thrusters, completing the first rep as a full squat clean thruster. Average was 8.7 seconds a round and total time was 2:54.
Sometimes I feel like I have a target on my back. Today was one of those days. Uhm, I nonetheless was at the top of the leaderboard.
WED FEBRUARY 24, 2016 | MOZZARELLA STICKS
30 RFT
5 wall ball shots (20 & 10)
3 HSPUs
1 power clean (100% of bodyweight)
I had once again programmed “Badger” and once again poor weather conditions forced me to change workout. Dammit. Some very bad storms passed through central NC, including a tornado touching down near Fayetteville.
The 9:30 session was packed, yet I was the only male.
This may go down as one of my favorite workouts.
I set a goal to finish in under 30 minutes and to complete all rounds of wall ball shots and handstand pushups in unbroken reps. I worked at a very steady pace and rested only long enough to record completed rounds and to occasionally shake out shoulders before beginning handstand pushups.
I completed all rounds of wall ball shots and handstand pushups in unbroken reps and didn’t miss a single power clean. Uhm, I lifted 145#, even a little more than my ideal weight of 143#. Uhm, I don’t weigh that much. Yet.
Time = 25:50
I’ve said it before and I’ll say it again: I’d never hire an out or shape personal trainer. I take pride in being in good physical shape and excelling at both strength and conditioning.
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