Friday, May 4
I finally went for a bike ride yesterday, and easy ride at the Biltmore. I took the bike into MustAsheville Bikes to have new non-clip pedals installed and discovered that, well, I hadn’t been paying attention to pressure on shock. I’m sure that when I purchased the bike I was told to to this. And forgot.
Luke and I enjoyed a 90-minute walk at the Biltmore and then I worked out. For the first time in a very long time, I felt completely exhausted after doing so.
20 RFT; rest 30 seconds between rounds
1 strict, negative (4″) handstand pushup
5 air squats
5 pull-ups (4 kipping and final butterfly)
5 AS
5 clapping pushups (nose to floor)
5 AS
50 m sprint (25 m up & back)
By about the 10th round the rest between rounds didn’t at all feel like rest, and I was still out of breath when the next round began. I nonetheless started each round after resting exactly 30 seconds.
I had no failed reps.
Times: 1:05, 1:06, 1:05, 1:06, 1:07, 1:05, 1:06, 1:06, 1:04, 1:05, 1:05, 1:06, 1:07, 1:05, 1:05, 1:04, 1:07, 1:09,1:09, 0:57
The HSPU slowed me down a little rounds 18 & 19, but I made up for it by making the last round my fastest round.
Total working time = 21:51
Cinco de Mayo
Jeff and I took Luke for a walk at French Broad and Carrier and then went for a bike ride at The Biltmore. It was my first opportunity to try to new non-clip pedals, and I like them! I feel much more secure know that I don’t have to unclip to put my foot on the ground.
Uhm, my legs felts stiff and tired but it wasn’t from the 300 air squats yesterday but from biking for the first time in months the day before.
Strength
Press
Establish 10, 3, & 2RM
As there is much quantity with working up to and completing 10 RM, I knew not to attempt 5RM or 1RM. I should program this shit. Wait, what?
I completed 10 @ 110, a 5# PR, and then 1# PRs for 3 @ 133 and 2 @ 138.
Conditioning
11 RFT
15-second headstand hold
5 strict & pause at extension and contraction K2E
What made this challenging was that I often felt disoriented after headstand. For headstands, I set up clock on wall at rack so that I could count the 15 seconds (no math involved other than counting). I also brought knees to elbows as I brought my legs down and then rock back to heels.
Time = 8:57
Sunday, May 6
Jeff and I once again began our day by taking Luke for a long walk at The Biltmore. And I’m glad we did, as rain is in the forecast for the rest of the day.
My inner thighs haven’t been this sore since I was a rodeo rider. I focused on skill building today, specifically the hang power clean.
About every 90 seconds
6 HPCs
I began at 100# and had intended to keep the lifts at that weight. I completed 4 or 5 rounds and then began to add 5# a round. I recorded each and every round to ensure:
- I extended my hips
- The barbell landed on my shoulders at the same time as I partially squatted
- Elbows were pointing forward
- Forefoot remained in contact with floor for all 6 reps, i.e., NO JUMPING
One of the most important things I learned when earning Olympic Weightlifting certification that the jump should be minimal IF AT ALL.
My goal was to work up to a set @ 135, just 10 lbs. less than bodyweight, and that’s what I did.
And I didn’t jump once.
I continue to practice speaking Spanish in anticipation of our trip to the DR. I have now taught Luke all of his commands in Spanish. Yes, I know, it use the nonverbal commands as well, so just don’t go there, okay. Luke understands Spanish. You should do so well.
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