MON MAY 09, 2016 | WORKING YOUR WAY DOWN THE LADDER
Metcon (Weight)
30 reps NOT FOR TIME
Press + push press + power jerk @ 55% of press 1RM
Fifty-five percent was a mere 90# but shit got heavy by around the 20th rep. I set goal to complete 10 unbroken reps but, as the 9th press was somewhat of a struggle, I paused after that rep.
I didn’t jump a single rep, and you need not do so as well. Extend ankles, knees, and hips.
Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Double unders
Abmat sit-ups
Deadlifts (135)
Fast and furious! I set up workspace by front of the box and, as is most often the case, Luke was all up in my business. I had to shoo him away on more than one occasion. He’s a very good boy, so I don’t mind in the least.
I completed all rounds of all activities in unbroken reps. I’m just that good.
Time = 6:54
TUE MAY 10, 2016 | JUST SEVEN MINUTES A ROUND
Rest Exactly 5 minutes between rounds.
A: Metcon (AMRAP – Rounds and Reps)
7-min AMRAP
– 50 double unders
– 10 back squats (135)
B: Metcon (AMRAP – Rounds and Reps)
7-min AMRAP
50 lateral bar hops
10 front squats squats (115)
C : Metcon (AMRAP – Rounds and Reps)
7-min AMRAP
50 burpees
10 overhead squats (95)
I attended the 9:30 session. I set up my workspace near garage door in 7303, and Mac and Carin were the only athletes to join me.
This was tough but a hell of a lot of fun!
As watching others jump rope or hop throws off my rhythm, I turned my back to everyone, i.e., I faced the open garage door whenever possible.
I completed 50 unbroken double unders for all but 4th round (45 & 5) and didn’t set down the bar during back squats. Yup, I did occasionally shake out my legs.
With fewer than 30 seconds remaining this happened: I cleaned the bar to my shoulders and completed a front squat. I thought, “Shit, that feels heavy. Wait, I did a front instead of a back squat.” I dropped the bar and immediately thought, “Shit, why didn’t I just jerk it overhead? I’m going to have to clean the bar again.” And that’s what I did. I didn’t count front squat as a rep.
I completed 50 unbroken lateral bar hops the 1st round and 35& 15 unbroken reps the remaining rounds. Onc again didn’t set down bar during front squats. I was working very quickly and transitioning smoothly.
I was admittedly winded at the start of burpees and didn’t even set a goal to complete unbroken. I was nonetheless the first in the session to begin overhead squats. I rested the bar on my shoulders between the 6th & 7th reps.
Uhm, and Luke was laying down at my feet for each and every rep of burpees.
A: 4 + 33
B: 5 + 12
C: 1 + 38
That’s 250 double unders, 43 back squats, 312 lateral bar hops, 50 front squats, 88 burpees, & 10 overhead squats.
WED MAY 12, 2016 | MAUPIN
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
I attended the 6 am session so that I could work out before traveling to the Dominican Republic.
It was a beautiful morning so Lisa, Kevin, and I set up our workstations outside of the box.
Even though I told him to stay, Luke joined me for 400 of the first 800m run. He then was by my side, usually on the yoga mat, for the remainder of the workout.
I set a goal to complete sit-ups and air squats in unbroken reps, and I achieved this goal. I completed as many as 35 unbroken push-ups (1st round, obviously) and even managed to compete 25 unbroken reps the last round.
Running is always a pleasure.
Time = 31:31
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