Friday, April 6
As I knew I’d be traveling the next couple of days and that I may not have access to standard gym equipment, I made sure to get in a very good work today. And I did just that. My workout consisted of nothing but thrusters, wall ball shots, and ring dips.
I began with 10 thrusters @ 65#, 10 WBS @20# (always with 10′ target), and 10 unbroken ring dips. I rested briefly between activities (just a few seconds to transition and catch my breath) and paused between sets, often reviewing the recording to ensure proper form and execution.
I completed 6 additional rounds, increasing the weight on the barbell by 5# each round but keeping the weight of the WB the same and continuing to complete 10 unbroken ring dips. Thus, I had completed a grand total of 70 reps of each of the 3 activities, working my way up to 10 thrusters @ 95#, by the end of the 7 rounds.
I then completed 5 thrusters at 100, 105, 110, & 115#, 5 WBS @ 25#, and 5 strict ring dips (with no bend in knees) for a grand total of 90 reps of each of the activities.
I then completed 3 thrusters at 120, 125, & 135#, 3 WBS @ 30#, and 3 strict and weighted ring dips @ 30, 35, & 40# for a grand total of 99 reps.
I finished with single thrusters @ 140 # 145#, single WBS @ 30, but continued with 3 strict and weighted ring dips @ 45 & 50# for a grand total of 101 thrusters and WBS and 105 ring dips. And that was more than enough work, you know, as the grand grand total was 307 reps.
I hate thrusters.
Jeff and I traveled to PA to visit my mother who is recovering from surgery. I didn’t have time to run my Friday 5K. And that’s okay. Read on.
Saturday, April 7
Jeff and I were awake at 8 and, after a light breakfast, worked out in the Best Western “gym.” Jeff used the elliptical as I ran 5K on the treadmill.
So as to make it interesting, I increased my pace as the distanced increased, ending at 8.9 mph. Fun? Hardly. I hate running on a treadmill much more than I hate thrusters or even rowing.
Monday, April 9
10 RNFT
1 strict L-sit C2B pull-up
1 deadlift, beginning at 245 & increasing weight 10 each round to 335#
1 strict HSPU
7 RNFT
2 strict and unbroken L-sit C2B pull-ups
2 deadlifts, beginning at 245 & increasing weight 10# each round to 315#
2 strict and unbroken HSPUs
5 RNFT
3 strict and unbroken L-sit C2B pull-ups
3 deadlifts, beginning at 245 & increasing weight 10# each round to 285#
3 strict and unbroken HSPUs
This was tough. That’s a total of 39 reps of each of the 3 activities. I deadlifted almost 10.5 tons. Yes, tons. And no failed reps of any of the activities.
I then played the “Target Practice” game on the rower. Gah!
~~~~~
I’ve almost completed the DuoLingo Spanish lessons, so I’m delighted that the app was just updated to include additional levels, e.g., more vocabulary, phrases, very tense practice, etc. Sueno en Espanol.
Paul's Blog 