Low Bar Back Squat
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
1 min Handstand Push-Ups
30 seconds rest
1 min Front Squats
30 seconds rest
AMRAP 2 minutes
L- Sit Hang
Michael Kelley, thank you for stating 1 minute instead of 60 seconds. However, what is a 2-minute AMRAP of L-sit hang? Shouldn’t it be ALAP (as long as possible)? That’s what he said.
It was yet another awesomely wonderful day of lifting, conditioning, and spelling. Michael Kelley couldn’t spell “subtle”. No surprise. Michael Kelley could spell “altruistic”, although he didn’t know the meaning of the word. No surprise.
I was altruistic in that I allowed Chad, John, Heather, and Lauren to use the racks on the pull-up rig. I used the free-standing racks that I detest that are usable.
I thought that I had yet to establish a 1RM for LBBS, and communicated this to Michael Kelley. I did, however, lift a mere 180# on my last attempt just last week. It appears that both my short- and long-term memories are shit. Michael Kelley “established” that I should base percentages on 210#.
10 @ 125#
8 @ 145#
6 @ 160#
4 @ 170#
We spent a considerable amount of time focusing on mobility prior to squatting, and I could immediately discern a noticeable difference. Squats felt solid from start to finish, and I squatted well below parallel each and every rep. Michael Kelley said so. Here’s a recording of the final round. You’ll hear Michael Kelley say “A little deeper” on the third rep. (I shall make no inappropriate comments — even though I’d really, really like to…) What I heard was “No rep.” Thus, I did a 5th rep.
The conditioning workout was exceedingly challenging in that it was a wrist destroyer. Michael Kelley told us to FS 50% of weight used for final round of LBBS; thus, I lifted 85#.
I completed 8 unbroken HSPUs (a new PR) and a total of 11 the first round. Things went downhill from there, and I was only able to complete 7, 6, and 6 for the remaining rounds, often only doing 1 rep at a time.
Uhm, 85# was probably too light in that I was able to complete 20 FS all 4 rounds. How was I able to complete the same number of reps each round, you ask? I stopped after 20 unbroken FS the first round and had about 20 seconds of the minute remaining. I completed round 2 in reps of 15 and 5, round 3 in reps of 10 and 10, and round 4 in reps of 12 and 8, and each round I had at least 5 seconds of the minute remaining. More rest for me!
After the 3rd round I yelled, “Show of sore wrists: who hates Michael Kelley?” If I recall, most if not all wrists were raised. I also said this, “Listen up everyone, because I’ll only say this and I’ll never put it in writing: Michael Kelley is a very good coach.
Totals: 30 HSPUs and 80 FS
After a very short break, we were told to hold an L-sit for as long as we could and up to 2 minutes if possible. I used the rings, kept my legs bent but parallel, and held for 1:15. My. Back. Was. Killing. Me.
I will be coaching the 6am sessions each Wednesday beginning tomorrow morning. As I was preparing to leave, Michael Kelley said, “Paul, make sure you use two different color markers on the whiteboard, one for the WOD and one for the list of athletes.” I replied, “Sometimes I wonder who the gay one is in this relationship, Michael Kelley.”