Barbell Burpee Broad Jumps

Has this ever happened to you?

Yesterday morning I completed low bar back squats prior to coaching. I worked up to lifting sets of 5 reps of 155 & 165#, 65 & 70% of 1RM, respectively. I had 2 each of 45, 10, and 5# plates on the 45# bar. My last set of lifts were to be 180#, about 77% of 1RM. I decided to replace 10 & 5# plates with 15# plate, and place the 5# plate back on the bar. I thought I did just that. I positioned myself under the bar, took a step back, and immediately felt off-kilter. I placed the bar back on the rack, and thought, “I must not have positioned myself evenly under the bar. I can’t recall the last time that happened.” I carefully positioned myself under the bar. I still felt imbalanced, but I did one squat nonetheless. Before doing a second squat, I “jumped” the bar so that it moved to my right. While it still felt odd, I completed the remaining 4 reps. Weight. Felt. Heavy.

I removed the plates from the right: 5, 15, and 45#. Yup, that’s right. I removed the plates from the left: 5, 15, 10, and 45#. A-ha! I had not removed the 10# plate and thus lifted 190#. Stupid math. I won’t make the mistake anytime soon. Oh, who the hell am I kidding?

The 6amers did an awesome job with yesterday’s workout, and it was a pleasure coaching the group. There are times when I look at the weight that Chad and John are lifting and I think to myself, “Not in this lifetime, Paul.”

I assisted Krista with partner glute-hamstring exercise. This was the only time I’ve ever missed Michael Kelley during a workout.

Death by thrusters looked grueling. Some people (and you know who you are) have strength but lack endurance.

Michelle completed the most rounds, 11, and looked strong doing so. In fact, Michelle, Lauren, Heather (I think), and Krista were the only athletes to make it past 8 rounds. During the round of 9 or 10 I loudly proclaimed, “I’m saying this as a gay man, women look sexy when lifting weights.” Where the hell did that remark come from? I should be fired. (I’m talking to you, Michael Kelley. Fire me. I’ll still come to the box on occasion. Promise.)

I arrived at CFZ at 5:30 this morning, so as to allow extra time for mobility. I spent 30 full minutes working out the kinks. And it was good.

I decided to spend quality time working on front squats, completing 5 reps of 45, 65, 85, 105, & 125#. I then completed 3 reps of 145, 155, 165, 175, & 185#. That’s a lot of reps, and heavy weight, as 185 is 84% of 1RM. I recorded last 2 rounds to confirm that I broke parallel, and I’m pleased to report that I did. I’m also pleased to report that I feel the need to record myself less and less, as I now know much better what a good job looks (and feels) like.

Michael Kelley arrived at 6:30, and was wearing a Carolina blue tee shirt. Unfortunately, it is solid, i.e., does not have vertical stripes. I informed Michael Kelley that I did front squats, and he said, “Why? You know we’re doing front squats tomorrow.” I replied, “How was I supposed to know that? You only sent me the met-con.” “We do front squats every Thursday,” he said. “We do low bar back squats every Monday and dead-lifts every Wednesday, but we didn’t do so this week,” I replied. Sheesh, Michael Kelley. I can’t read your mind, no matter how small it may be.

I created my own met-con.

10 rounds for time:
5 bodyweight (145#) dead-lifts
5 burpee bar broad jumps
5 pull-ups

My goal was to complete all reps of activities unbroken. Yeah, I know, it’s only 5 reps at a time, but I kid you not when I unequivocally state that this met-con was tough. It started off easy and got progressively more challenging, so much so that I was tempted to break up the very last round of 5 dead-lifts. Fortunately, I did not. I completed in 11:34.

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