I’m exhausted. There, I said it. Yes, I need a rest day.
For the first time in a very long time, I’m sore. I do believe this is because of the stress the accessory work is putting on my body. It’s quite a good feeling…
As there were more than a dozen in attendance, I once again had the honor of sharing a rack with Woody. Again, I very much enjoy working out with Woody, as we are of similar heights and lift similar weights. He also is very responsive to coaching, and immediately implements suggestions. At one point I patted his shoulder and said, “I’m going to start charging you for one-on-one coaching.” Ha! I would very much like to provide grammar one-on-one coaching for Michael Kelley. He continues to say “like” excessively and incorrectly. It’s not like I want to punch him in the throat. I want to punch him in the throat. And I may very well do so.
Take 15 minutes to work up to a 3RM
I successfully pressed 3 reps @ 75, 95, 105, & 115#. I almost lifted 3 reps @ 125#, but failed on the third lift. Oh, if only there had been a coach present to provide direction and support, but there was not.
Nonetheless, all but the last lift felt solid.
50 KB pushups
15 KB high pulls
15 KB swings
15 KB goblet squats
Uhm, yeah, so there weren’t enough 52# kettle bells to go around, and someone had claimed the 60# kettle bell. Michael Kelley instead insisted I do the following:
50 KB pushups
15 dumbbell cleans
15 dumbbell jerks
15 dumbbell squats
Michael Kelley said, “You can use the 30 or 40 pound dumbbells.” He’s a dumbbell if thought I’d choose 40# dumbbells.
No one had claimed the 70# KB, so I got to use that for pushups, i.e., I had to use the thickest KB; thus pushups were more challenging for me than for my peeps.
Michael Kelley announced that there was a 20-minute time limit. My goal, then, was to complete in less than 20 minutes. This was a dreadfully awful metcon.
I liked the KB pushups, and completed in reps of 15, 10, 5, 5, 5, 4, 3, 2, & 1. Yes, my shoulders began to get smoked by the 40th rep.
Dumbbell cleans were challenging. I completed rounds 1 – 4 in reps of 14 & 1, and the last round in reps of 10 and 5. Yes, I usually completed the 15th rep as a single so that I could then immediately jerk.
I completed rounds of jerks in reps of 15 for round 1, 10 & 5 for rounds 2, 3, & 4, and reps of 7, 5, & 3 for the last round. Yes, that means I did additional cleans.
I completed all rounds of dumbbell squats unbroken, although I struggled with placement on my shoulders the first round.
I began doing split jerks by the 3rd round, and Michael Kelley had to remind me to not bring the dumbbells back down to my shoulders until after both of my feet were under my hips.
I was very tempted to take off my shirt, but I did not do so. Next time, perhaps.
I completed in 18:19, and was completely spent. I give this metcon a 2 for enjoyment, 9 for difficulty, and 8.5 overall. No, I don’t have to add the scores and divide by two. It’s my scoring, and I’ll do whatever the hell I want to.
Many people were visibly exhausted when they finished the metcon. Michael Kelley said, “This is our last long metcon in a while. Starting next week we’ll be doing metcons that are heavy and short.” “Like you, Michael Kelley,” I quietly said. Michelle heard me and guffawed, and this made me giggle like a school girl. Michael Kelley, please notice that I correctly used the word “like”.
Prior to picking up Luke from Doggie Village, I completed accessory work.
3 x 3 straight-legged forward, backwards, and dead-lift
I put 65# on the sled, a pound less than 60% of 110#, the weight I pulled just yesterday.
While the pulls were easier than yesterday, I still find pulling that damn sled exhausting. Leah observed and said, “You look like you’re miserable when you do that.” I said, “I am.” Michael Kelley, notice that Leah also used the word “like” correctly. Leah later asked, “If you’re so miserable, why do you do it?” Good question, Leah. Let me get back to you on that one.
50 weighted GHD sit-ups and back extensions
I held a 15# plate. I completed sit-ups in reps of 10, 8, 9, 8, 8, & 7, and back extensions in reps of 15, 15, 15, & 5.
I had pizza with pepperoni, spinach, and mushrooms for dinner tonight, and it was wonderfully delicious.