Sunday, August 5
AFAP
1, 2, 3, 4, 5 X 100m sprint
5, 10, 15, 20, 25 unbroken Russian KBS
In other words, 100m (50m up and back) & 5 KBS ending with 500m sprint & 25 KBS.
Time = 11:08
~Rest~
AFAP
2, 4, 6, 8, 10 unbroken 255# DL
10, 20, 30, 40, 50 unbroken LBH
Deadlifts got heavy.
Time 4:22
~Rest~
25 RFT
5/leg unbroken mountain climbers
Burpee
Holy shit, I was getting tired.
Time = 6:41
Monday, August 6
AMRAP 25
Max rep unbroken pull-ups (no resting at extension)
Row same number of calories, e.g., 10 pull-ups and then 10 calories
*Must complete same number of calories as pull-ups
I completed 10, 9, 9, 9, 9, 9, 10, 9, 9, 10, 9, 10, 10, & 6 reps, for a total of 128 pull-ups and calories.
And I got in that 6th calorie just as the timer sounded. Yay!
AFAP
128 (as that’s the number of pull-ups) alternating cheek-to-floor pushups
I completed as many as 15 (at the start) and as few as 1 (the last 3 reps) in a time of 7:48.
Wednesday, August 8
I took Luke for a very long walk, enjoying the relatively mild weather. There’s always something pretty to see in Asheville!
I had initially planned a 90-minute workout, but I modified it along the way. Read on.
EMOM 90 (Every 45 seconds)
Strict HSPU
Deadlift*
Bent over row
Hang power clean
* Begin at 95# and increase weight by 5# every 10 reps
Okay, so I made it through 20 rounds and, well, the rest was too long. I then decreased to 45 seconds but allowed a minute of rest when weight increased. Thus, I did 2 rounds of 10 reps @ 95 & 100# every minute on the minute, and then did remaining rounds every 45 seconds (with additional 15 seconds when weight increased) for remaining reps, i.e., 10 reps @ 110, 115, 120, 125, 130, & 135.
A surprisingly challenging workout! Think about it: 90 strict HSPUs, deadlifts, BoRs, and HPCs.
The hardest part was remembering rest time….
Thursday, August 9
I took Luke for a walk around Carrier Park, began to make dough for homemade jelly-filled donuts. You read that right.
Every 35 seconds for 60 rounds (resting an additional 35 seconds when weight changed)
Strict T2B
Strict K2E
Pull-up
Power snatch
Hang power snatch
10 rounds @ 65, 70, 75, 80, & 85
Then 5 rounds @ 90 & 95#
Then singles @ 100, 105, 110, 115, 120, & 125# (resting and addition 35 seconds before attempt)
I completed PS & HPS until 120, but failed HPS @ 125. As I successfully completing PS @ 125, I increased to 130, tying PR. So I added another pound and achieved new PR. well, then. I decided to attempt HPS @ 121# and successfully (although it was ugly) completed lift. ‘Twas a two PR day!
That’s a total of 67 T2B, K2E, pull-ups, & PS and 63 HPS. Both
~~~~~~~~~~
Uhm, I haven’t been very good about recording workouts. I found my notes in the garage for a workout I did last or the week before. I just can’t recall the date, but I can certainly remember the workout.
I don’t want to do that again.
~ Rest ~
5RFT
5 plate burpees, 45$#
5 27″ (plate on 24″ box) box jumps
Time = 4:25
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