WED JUNE 01, 2016 | LURONG TOTAL
2 Minutes of Deadlifts (225)
1-Minute Rest
2 Minutes of Back Squats (155)
1-Minute Rest
2 Minutes of Shoulder to Overhead (155)
Sometimes I wonder just how far my mind might wander if allowed…
I coached at 6, 7, & 8:30. As Marni needed time to cool down a little before coaching, I led the first part of the warmup for the 9:30 session. I partnered folks up and, as there were an odd number, I asked Laura to count for herself. I then realized that, as I would be working out at 9:30, there was indeed an even number of athletes. I let Maxine know that we’d count each other’s reps!
I knew that it’d take me time to set up all of my equipment and, as I was already warmed up, I did just that.
Level II for Masters 50+ would’ve been too easy, with deadlifts at 155, back squats at 115, and shoulder to overhead at 75, so I somewhat challenged myself and completed Level III with the above weights. ‘Twas tough to doable.
Maxine went first. She’s a smart woman. She also did an excellent job, and it’s nice to see how far she’s progressed since she began!
I completed deadlifts in 2 sets of 5 unbroken reps and then sets of 5 reps dropped from the top. Total = 40 reps.
Back squats were challenging today, and I completed in sets of 5 unbroken reps, racking the bar and resting between sets. Score = 28 reps.
I completed most shoulder to overhead as power jerks, with a few push presses thrown in for good measure. Score = 22 reps.
25 box jumps (24)
25 jumping pull-ups
25 KB swings (35)
25 walking lunges
25 knees to elbows
25 push press (45)
25 back extensions
25 wall ball shots (20 & 10)
25 burpees
25 double unders
15-minute time cap
Careful readers will notice that the workout is half of “Filthy Fifty.” I jokingly called in “Shitty Twenty-Five.”
I worked at a steady pace, completing jumping pull-ups, KB swings, lunges, puts presses, back extensions, and double unders in unbroken reps. I missed a box jump, although I didn’t injure myself. Yay! I completed knees to elbows in unbroken sets of 15, 5, & 5 reps, and wall shots in sets of unbroken reps of 10, 5, 5, & 5. I did briefly rest on the floor for quite a few burpees, so I can’t state that I completed in unbroken reps.
Time = 9:17
THU JUNE 02, 2016 | MANION
Run 400m
29 Back Squats, 135#
To learn more about Manion click here
I worked out at 9:30 and the session was led by the ever lovely Marni. Run and squat, run and squat, run and squat, run and squat, run and squat, run and squat, and run and squat. That’s a 1.75 mile run and 203 back squats. And the back squats are just eight pounds less than my bodyweight.
Luke was very playful and joined me for the warmup. He also was close to my side for most of the workout. For the first couple of rounds of back squats he faced me! He’s a funny dog.
The first run was easy. The remaining runs and all of the back squats were difficult.
I began the first round by completing 12 reps without racking the bar. I completed the remaining reps in two sets. I began rounds two through six with nine back squats, usually resting after rep five and seven. I completed those same rounds in sets of four, although I can’t recall exact number of reps per round.
Whilst running went reasonably well the following happened at the start of round five: I felt a strong urge to walk. Yes, walk. Not run, walk. I did not walk. I also ensured that I began running whilst in box and finished run at the garage door, i.e., I didn’t walk during any of the course.
About that last round… I knew it was my very last run, so running, whilst not a pleasure, wasn’t torturous. Having completed no fewer than nine reps at the start of the first six rounds I decided I’d finish strong and do the same the last round.
That didn’t happen.
I began with five low bar back squats. I “bumped” the bar to my shoulders and then — in a split instance — racked the bar. I completed no more than three reps at a time, and all reps were a struggle. I nonetheless was the first to finish, calling “Time!” at 31:21.
I was almost a full two minutes off of my PR. Whilst not my worst it certainly wasn’t my best day.
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