Michael Kelley’s burfday is manana. This is the only topic of conversation he is interested in discussing.
Michael Kelley led us through 20 (not a typo) minutes of painfully wonderful mobility. His ass has its own gravitational pull.
Low Bar Back Squat
10 @ 55% |105#
8 @ 65% | 136.5 (140#)
8 @ 70% | 147 (150#)
6 @ 80% | 168 (170#)
6 @ 85% | 178.5 (180#)
I based percentages on 210#, although I rounded up. I recorded each and every set, ensuring that I was squatting deeply enough. Here’s the last set of 6 reps @ 180# (http://www.youtube.com/watch?v=cjlSvmGJ2jo). That’s Michael Kelley attempting to molest me, and then smiling for the camera.
I love. Low bar. Back squats.
AMRAP 15 Minutes
12 Wall Ball (20#)
12 Box Jump (30”)
30 Double Unders
Sayeth Michael Kelley, “This WOD is longer than 9 minutes, so you should like it, Paul.” Heareth Paul, “Blah, blah, blah, blah, blah, blah, blah, Paul.”
I felt rushed getting ready for the met-con, as was the last person to get all of my shit together. My goal was to complete all rounds of wall ball shots unbroken, as I’ve been struggling with them as of late. I knew this was going to be a taxing met-con, so I didn’t set any other goals.
I am pleased to report that I did indeed complete all 7 rounds of wall ball shots unbroken. Yeah, me! I might buy myself something nice or buy Michael Kelley something nice and keep it for myself.
I took off my shirt after the 2nd round.
I completed the first 4 rounds of box jumps unbroken, rounds 5 and 6 in reps of 7 and 5 (with a brief rest at the top of the box after the 7th jump), and then managed to get in 7 more jumps.
I could not find my Buddy Lee rope, and really struggled on the first round of 30 double unders. As I was jumping or throwing, Michael Kelley asked, “That’s not your rope?” I said, “I can’t find my Buddy Lee.” Uhm, a newbie had “borrowed” my rope, and Michael Kelley was kind enough to retrieve it for me. Double unders went much more smoothly from there, and I completed quite a few rounds unbroken.
I completed 6 rounds + 12 wall balls shots + 7 box jumps.
I loved this met-con. I did, I did, I did. I did. I. did.
I didn’t, however, like the music played during the met-con. Hard Rock does not inspire we to work harder, it compels me to punch Michael Kelley someone in the throat.