Nonetheless Abulous

photoMy abs haven’t been this sore in quite some time. I haven’t been completing enough GHD sit-ups, I suppose.

I rested yesterday. That’s two Mondays in a row, yo.

I worked out after coaching 6 & 7 am Boot Camps and 8:30 am WOD. Have I mentioned how much I enjoy coaching Boot Camp?

Push press
5 @75%, 3 @ 85, & 1 @ 95% of 1RM

I completed sets @ 125, 130, & 135#. Wow, I’ve really grown to like push pressing. I recorded all sets to ensure that bar traveled in relatively heterosexual straight path.

Front Squat
5 @75%, 3 @ 85, & 1 @ 95% of 1RM

I completed sets @ 185, 185, & 195#. As much as I enjoy push pressing, I enjoy front squatting even more.

EMOTM for 10 minutes
Complete up to 10 UNBROKEN pull-ups (ring, kipping, strict, chest to bar, weighted)
The goal is to complete the same number of reps each round.

Okay, so I underestimated my strength. How the hell did that happen? I wore a 20# weight vest and determined that I would complete 5 reps a round for a total of 50 pull-ups. I was convinced that I’d struggle, as I had completed almost 90 chest to bar pull-ups just 2 days earlier.

After completing a mere 5 rounds I determined that I’d continue to complete 5 pull-ups on the minute for 20 minutes, and that’s just what I did. To make it a bit more challenging, I paused at the top of each rep. Yup, I did that.

I went home, fed the kitties, dropped off Luke, and returned to CFS to coach the 11:45 session. I then completed tomorrow’s programmed WOD.

5-10-15-20-25 UNBROKEN
—American KB swings (52/35)
—Weighted air squats (25/15)
Rest exactly 2 minutes
25-20-15-10-5 UNBROKEN
—Slam balls (30/20)
Rest exactly 2 minutes
—Max number of UNBROKEN slam ball plyometric pushups 

I modified it ever so slightly in that I used the 30# slam ball for weighted air squats. I did indeed complete all rounds unbroken. I finished KB swings/air squats in 5:57, rested 2 minutes, and completed last burpee when the clock read 16:34. Slam balls/burpees were much, much more challenging that KB swings/air squats.

After push pressing and completing pull-ups — oh, and slam balls, KB swings, and burpees — my arms were shot. I only managed to complete 20 pushups before I stopped, even though I didn’t fail a rep or drop a knee to the floor.

2 thoughts on “Nonetheless Abulous

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