Tuesday, April 9
10 RFT
5 burpee + box jump, 24″
15 Abmat sit-ups
1 press + push press + power jerk @ 75#
10 BS
An all around good workout. Uhm, the 100 squats were certainly cumulative, and the last set, even though a mere 75#, felt heavy. All rounds of all activities completed unbroken. Boom.
Wednesday, April 10
I was on conference calls from 9 to 11, and immediately headed to the “gym” after last call.
AFAP
25 strict & 3″ negative HSPUs; run to end of driveway and back (60m total) at beginning of each round
Immediately followed by
50 strict C2B chin-ups; run to end of driveway and back (60m total) at beginning of each round
I worked continuously beginning HSPUs and chin-up upon returning from sprint. There were times when I wanted to shake out my shoulders. I completed as many as 5 HSPU and no fewer than 2 and as many as 9 chin-ups and no fewer than 3.
10 RFT
Run 100m (50m up and back) + 10 air squats wearing 25# weight vest
Mah legs were ded.
Thursday, April 11
Run
This did not start well, as it’s been ages since I ran longer than a half mile, and the first half mile that I ran was uphill and laborious. But then I got into my groove and began to enjoy myself. I had planned on running 2 or 3 miles and ended up running a little over 4 miles, with my fastest split being 7:27.
Unbeknownst to me, I ran an outline of the continental US. I fear for our democracy.
Friday, April 12
I took Luke and Cinna for a walk and then immediately began cleaning the garage. ‘Twas a 2.5-hour task, as I cleaned and mopped underneath all of the mats and then finally usedGorilla duct tape to connect mats. I had planned on resting, but as Jeff headed to the gym at 5 I decided to get in a relatively easy workout.
Strict negative HSPUs & strict weighted pull-ups
HSPUs 3, 6.5, 8.5, 10, 11.5, 13, & 13.5. Aaaand that’s all I’ll ever be able to do as that’s how long my arms are.
Pull-ups 25, 30, 35, 40, 45, 48, 55, & 65. Aaaand 65 is a PR. I use the metal weights in new vest and attached some of the 1# sand weights with velcro. No weights swinging between the legs.
10-min AMRAP
Strict L-sit C2B pull-ups
5 V-ups
I had completed 11 rounds at the 5-min mark and set a goal to complete 22 rounds. Aaaand completed 24 + pull-up.
Sunday, April 14
Cinna spent the night and had me awake at 6:45. Luke, Cinna, and I went for a mile walk before the heavy rain began.
NFT
3 reps of SDHP, FP, and BS (with PC&J and behind the neck PP)
I completed rounds @ 65, 70, 75, 80, 85, 90, & 95#. That’s 63 reps of each activity.
FP
Work up to heavy set of 3
Sometimes it’s good to workout when body is well warmed up as well as tired. I completed sets @ 135, 155, 165, 175, & 180. As 3RM is 190, I’m pleased.
AFAP
101 T2B and calorie row; T2B kipping and unbroken, i.e., no resting at extension; row as many calories and reps of T2B completed
This was exhausting! I completed is rounds of 16 (the most) 10, 10, 10, 8, 7, 7, 8, 9, 9, & 7.
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