21 Reps

I worked out at 9:45. And it was good.

Strength
HBBS 
15 unbroken reps @ 55% 65% of 1RM
10 reps @ 65% 75%
5 reps @ 75% 85%

I completed sets @ 155, 175, & a whopping 195#. That’s 50# more than I weigh and more than 130% of my body weight. While the lifts felt heavy, the weight was manageable. Okay, the very last rep felt like a 1RM attempt. I’ll admit it. I just did. Leave me alone.

Conditioning (21 minutes total)
OPTION A
AMRAP 7

— 7/leg OH walking lunges
— 7 knees to elbows
— 7 pushups
AMRAP 7

— 7 box jumps
— 7 wall balls
— 7/leg jumping lunges
AMRAP 7
— 7 barbell thrusters
— 7 barbell push-jerks
— 7 dips

OR

OPTION B
AMRAP 7

— 7/leg OH barbell walking lunges (45/25)
— 7 toes to bar
— 7 handstand pushups
AMRAP 7

— 7 box jumps (30/24)
— 7 wall balls (20/14)
— 7/leg barbell jumping lunges (45/33)
AMRAP 7
— 7 barbell thrusters (45/33)

— 7 barbell push-jerks (45/33)
— 7 unassisted ring dips or muscle ups

I chose Option B. For CFSers reading this blog, know that my intention is to inspire you to work toward completing Option B, much like the 25/10 or 50/10 workout a couple of weeks ago.

I deleted another comment here. Nope, I ain’t gonna tell you what I wrote.

This was a very grueling workout, particularly given today’s heat and humidity. Unlike most workouts, I didn’t set any specific goals. I just wanted to hang on for as long as I could.

About midway through the metcon I thought, “Just stop. You don’t have to finish.” Uhm, I admonished myself and continued. Coach had to coach himself, yo.

Overhead walking lunges are beastly. I did not step through from one lunge to the next but instead brought back foot to front foot, i.e., under hips.

I lost count during the third round and completed an extra rep. How can I be certain this is what happened? Because I recorded the metcon. Uhm, like I always do.

I didn’t count the rep, as it was my own damn fault. (Zoe, that’s a bad word. Don’t say damn, dammit. [Both “dammit” and “damn it” are acceptable terms and spellings.{I love parentheses.}])

I completed all rounds of toes to bar unbroken. HSPUs went very well as well, and I completed 2 rounds unbroken.

Total = 3 rounds + lunges, toes to bar, & 5 HSPUs

Thirty inch box jumps? No problem. All rounds unbroken. Twenty pound wall ball shots to 10′ target? No problem. All rounds unbroken. Jumping lunges with 45# barbell on back. Absolutely miserable. I completed in reps of 4 & 3 until the last round that I completed in reps of 3, 3, & 1.

Total = 3 rounds + 7 box jumps & 2 wall balls

I had decided to not complete muscle ups if for no other reason than I know I’m going to have to demonstrate during tomorrow’s seminar.

Thrusters, push-jerks, and ring dips went much better than I had anticipated, although 45# still felt quite heavy. I did put bar down between thrusters and push-jerks — until the last round, that is. I completed all rounds of ring dips unbroken — until the last round, that is, completing ring dips in reps of 5 & 2.

Total = 5 rounds + 3 thrusters

Grand total = 262 reps

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