Tuesday, September 19 | Hangin’, Pressin’, Rowin’, & Hoppin’
I rested Monday! ‘Twas difficult to make myself do so, but I did. Luke and I began our day with a 3.5-mile around the grounds of the Biltmore. For the first time in as long as I can remember, I forgot my iPhone at home. No music, no pics, no distractions; and I liked it.
I’m on season 6 of It’s Always Sunny in Philadelphia and enjoying every moment. Sweet Dee!
BTW, I was ecstatic that Lena Waithe and Aziz Ansari won the Emmy for Outstanding Writing for a comedy series for “Thanksgiving,” I’ve already watched the episode a couple of times and plan on revisiting again. On Thanksgiving, of course!
Strength
T&G hang power cleans and floor presses
7X11 timed sets (HPC only)
I completed sets @ 65, 75, 85, 95, 105, 115, & 125#. That last set of both HPC and FP was tough, and my form began to go to shit on HPC.
Times: 18, 19, 19, 19, 19, 24, 36 sec
Conditioning
AFAP
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 125# bent over rows
5-10-15-20-30-35-40-45-50-45-40-35-30-25-20-15-10-5 lateral bar hops
This was a gasser! My goal was to complete in unbroken reps, and even I thought I wouldn’t be able to do so. But I did. The descending rounds of 45, 40, 35, and even 30 were a mind fuck. Yup, I had to keep focused as to not miss a hop. That’s 100 bent over rows & 500 lateral bar hops.
Time = 11:42
Teaching continues to go well, and I’m looking forward to informative speeches.
Wednesday, September 20 | Cleanin’ & Thrustin’
Yup, Luke and I began our day with a 3.5-mile walk at Carrier & French Broad parks. We had to say close to home and not travel far as car was scheduled to be detailed.
I had a quick breakfast of oatmeal with raisins and Luke & I retired to the garage/gym to work out.
I hate thrusters.
Strength
Thrusters
5X10 TNG
Each set began with full squat clean just because. I warmed up and then completed sets @ 65, 76, 85, 95, & 101#. I worked on speed and explosiveness, and was pleased with performance when I reviewed recordings.
Cluster
Establish 1RM
Well, I was certainly warmed up enough to attempt! I completed singles @ 105, 116, 126, 136, 146, 151, 156, & 161#, a new PR! As clean 1RM is 165, I’m pleased.
Strength/Conditioning
NFT
50 strict chin-ups
50 strict handstand pushups
Complete 10 75# hang power clean & jerks after each set until chin-ups completed, then complete 5 HPC&J
Chin-ups: 8, 8, 7, 7, 7, 6, 5, 3 (8 sets, 51 reps total)
HSPU: 6, 7, 6, 5, 5, 5, 3, 4, 3, 3, 2, 2 (12 sets, 51 reps total)
HPC&J: 8X10 & 4X5 (100 total)
Whilst not for time, I certainly worked up a good sweat! I like having the liberty of taking as long as I want to work out, as today’s workout took about 90 minutes to complete.
Things to note:
- I should’ve gotten 7 or even 8 HSPUs the first round but forgot to wear my Metcons! I changed into Metcons for remaining rounds.
- During one round of HSPUs Rihanna was singing ‘Cmon, ‘cmon, ‘cmon.” And it helped.
- During what I had hoped to be very last round of 3 HSPUs I threw up a little bit in my mouth the first of what would only be 2 reps. Dammit.
- It’s always nice to have Luke nearby, and he’s very good about staying out of the way. I bet a child wouldn’t
Thursday, September 21 | Takin’ It Easy
No barbell today, as the last two days left we wanting to take it easier today. I listen to my body. You should, too.
EMOM for 30 min
7 Abmat “hands to box” sit-ups
5 no-rebound 24″ box jumps
Record time each round
As is usually the case, ’twas harder than I imagined it would be (but certainly not one of the more difficult metcons I’ve programmed).
The Abmat was positioned “frog legs” distances from box, and at I placed both palms and wrists firmly on top of box, i.e., wrists could not extend beyond edge of box. Backs of hands and shoulders touched floor at bottom of each rep as well. That’s 210 sit-ups and 150 box jumps.
The slowest round was the 2nd (27 seconds) and I completed 2 rounds in just 20 seconds. Fast transitions were the key! Accumulated time 11:26.
Thursday, September 22 | BAF!
Luke and I explored a new part of the neighborhood this morning and discovered that we can easily walk to EarthFare, as it’s just 1.5 miles from our home. Yay!
Strength
Deadlift
5X5 @ 75% ( 275#, closer to 80% but whatever) & 4X1 @ working up to 90% of 1RM (315#)
Immediately upon entering the garage Luke positioned himself exactly where I was going to deadlift. So I moved the barbell out of his way. Because Luke.
Deadlifts felt great today, probably because I was wearing my new Nobull shoes! Sets of 5 reps were completed floor to floor, i.e., didn’t drop bar at top of 5th rep. Singles, of course, were also floor to floor, like they’re supposed to be when working on getting stronger.
Conditioning
7-min AMRAP
Burpees
My goal was 112, as that would be 1 rep more than PR of 111. Uhm, but as I didn’t look up provisos PR midway through the workout I thought it might be 117 or maybe even 119. I completed 60 reps at 3:50, the halfway mark, so I set a new goal of 120: that way I’d most definitely get a PR.
Holy shit, that was tough. But I did it, and with 1 second to spare. Yup, 120 burpees in 7 minutes! That’s an average of a burpee every 3.5 seconds. Try it.
Oh, and obviously a PR!
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