MON APRIL 04, 2016 | YOU GOTTA HAVE FRIENDS
Work for 30 seconds; rest for 30 seconds
Rotate through following 5 activities 2 times (9:30 total)
1. Wall ball shots (20 & 10)
2. Presses (45)
3. Back squats (45)
4. Medicine ball cleans (20)
5. Weighted Abmat sit-ups (20)
I attended the 6am session led by Coach Nick. Wow, this was tough. As I kept a running count, I can’t recall specifically how many reps of any one activity that I completed. I completed 98 & 100 reps that 1st and 2nd rounds, respectively. The only time that I rested was during presses and that was ever so briefly.
Score = 198 reps
Every 30 seconds for 10 minutes
1-2-3-4-5 X 4 STRICT pushups
At the 3, 2, 1… Go! complete 1 pushup. Complete 2, 3, 4, & 5 pushups at minutes :30, 1:30, 2:00, & 2:30, respectively. Repeat 3 more times for a total of 60 pushups.
Enter total number of STRICT pushups completed.
As Jaclyn has gained 25# during her pregnancy, I wore a 25# weight vest today. Uhm, and the workout still wasn’t all that challenging.
Score = 60 reps
I rested Tuesday. And it was good.
WED APRIL 06, 2016 | YOU’VE GOT A FRIEND IN ME
90-Second Weighted Plank Hold (Weight)
Ninety pounds for 90 seconds. Four more weeks.
Negative Handstand Pushup (Distance)
It’s often a challenge to both coach and work out, as I demonstrated many reps of strict and negative HSPUs. Thus, completing max reps and/or max distance with already tired arms can be, well, taxing.
I completed 10 strict HSPUs and didn’t even attempt an 11th rep. I completed 13″ negative HSPU and didn’t attempt 14″.
Metcon (AMRAP – Rounds and Reps)
“Search High and Low”
– 24 (12/leg) mountain climbers
– 5m X 10 (50m) shuttle sprints
– 24 Russian KB swings (53/35)
Even I thought that this looked easier on the whiteboard than it turned out to be. Ha! I set a goal to complete all rounds in unbroken reps, i.e., work continuously for 12 minutes.
Time seems to go much slower when I’m coaching than when I’m working out. I’d expect the opposite.
As I like friendly competition when I work out, I asked Laurie to work out beside me.
The mountain climbers took far too little time to complete, the shuttle sprints were a welcome relief, and the KB swings were torturous. It was all that I could do to not put down the KB when completing the latter rounds. I was relieved to complete the 8th round as I was convinced that I wouldn’t have to compete any more KB swings. I was wrong. With 15 seconds left I took a deep breath, put my hands on the KB handle, and completed 5 last reps.
Score = 8 rounds + 39 reps; 216 mountain climbers, 450m run, & 197 KB swings
Ex. Awe. Sting. Oh, and I achieved goal.
THU APRIL 07, 2016 | I’LL BE THERE FOR YOU
10-20-30-40-50-60-70-80-90-100 double unders
10-9-8-7-6-5-4-3-2-1 power clean & jerks (135/98)
Complete 5 bent over rows after each round
This workout scared me a little bit. Yup, I know that I programmed, but that doesn’t mean the workout didn’t scare me.
I coached the 6am session and saw some amazing performances as well as some double under PRs.
Fifty-five clean & jerks, 550 double unders, and 50 bent over rows. That’s a lot of reps. I knew that the clean & jerks would be challenging for me if I were to complete as prescribed. I also know that I need to challenge myself; thus, I didn’t scale. I set an aspirational goal to complete in 30 minutes, knowing that this would be a challenge as, well, I’d be doing clean & jerks one rep at a time. Yup, that’s what I did.
I created my own cheat sheet if for no other reason than to cross through each completed round. Uhm, and to remind myself how many reps of double unders and clean & jerks I’d need to complete.
I would venture to say that I pressed a few reps, push pressed most reps, and push jerked merely a couple of reps. My brain just would not let me re-dip, and I know not why. This made the workout that much more challenging. On a positive note, I can now somewhat easily and repeatedly clean 135#, just 8# less than my bodyweight.
I completed rounds 10, 20, 30, & 40 double unders in unbroken reps, and completed remaining rounds in sets of 2, 3, or 4 unbroken reps, e.g., the round of 50 in reps of 40 and 10, the round of 60 in reps of 35 & 25, the round of 70 in reps of 30, 20, & 20, etc. I completed all round of bent over rows in unbroken reps.
Time = 26:52
I was spent.
Next, complete max reps unbroken strict handstand pushups OR max depth negative handstand pushup.