Everybody’s thrustering (thrustering, thrustering)

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The aftermath
Sweat angel
Sweat angel

I truly enjoyed today’s metcon. Thrusters be damned!

So far today folks have attended the 6, 8:30, and 11:45. As no one attended the 7:15 session, I worked out then.

Strength
Dead-lift
5 @ 75, 80, & 85% of 1RM

I recorded all sets, completing sets @ 240, 255, & 275#. While the weight did feel heavy by the last set, I was pleased that I was able to maintain proper form. What does this mean? I lifted with my legs and not my ass and I maintained a neutral neck and flat back. I did, however, every so slightly round my back on the very last rep. True story.

Conditioning
5 RFT
Run 400m
15 thrusters
15 box jumps

I settled on 85# for thrusters, and in retrospect should’ve lifted 90 or even 95#. Why? Read on.

Luke joined me for all 400m runs. He ran very fast the first round, moderately fast the second round, somewhat slow the third round, and very slowly the last round. Read on.

For an added challenge I jumped 30”. Dead-lifting, running, and thrustering (I just made up that word) made for tired legs.

Okay, I should’ve gone heavier for the thrusters as I was able to complete the first, second, and last rounds unbroken and the third round in reps of 10 & 5. Box jumps were done unbroken and with no failed attempts.

I’m all over the place today. Read on.

For the very first thruster I first completed a power clean. While running the second round I thought, “If you were coaching an athlete, what would be your suggestion?” For remaining rounds I began each set of thrusters with a full squat clean.

Luke had to stop and pee during the first 400m run. I mean really, really pee. I did not subtract the time it took him to really, really, really pee from my total time.

During the last 400m run I said to Luke, “Come on, you’re slowing me down!” I then felt very bad for saying that to him, so I stopped running and gave him a big hug. He kissed my face. I love that sometimes slow-moving dog.

As I often say, “It’s just a metcon. There’s no need to get upset.”

I finished in 17:49.

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