Active recovery, yo.

I had no intention of resting yesterday, as I knew I’d need to give today’s metcon a test drive. I’m glad I did, as there would’ve been mutiny if I had athletes complete as originally programmed.

Conditioning
10-min AMRAP
— 5 Sotts presses (weight TBD)
— 10 barbell weighted air squats
— 10 ring rows

I settled on 35# for sotts presses — and the weight at times felt like 135#. True story.

I completed sotts presses and weighted air squats unbroken, as well as first 5 rounds of strict ring rows. I completed 6th round in reps of 8 & 2 and 7th round in reps of 7 & 3.

Uhm, yeah, so far today sotts presses and ring rows have presented HUGE challenges for CFSers. That means I have to program both activities more frequently.

I completed 7 rounds + 15 reps.

Strength
Push-jerk
5 @75%, 3 @ 85, & 1 @ 95%

Push-jerks went well today. Last rep @ 140# felt light. Good.

Conditioning
10 RFT
— 5 parallette pass throughs
— 5 forward lunges, 40# dumbbells
— 5 dead-hang pull-ups

I may program a similar workout in the  future. No, this isn’t what we’ll be doing tomorrow.

My goal was to complete all rounds unbroken. As there were only 5 reps, you’d think this wouldn’t be a challenge. It was. Lunging with 80# (more than half of my body weight) was miserable. Ms. E. Rable. I wonder if that drag queen name is already taken…

I reviewed recording, and my form (like Melinda’s) was impeccable. Ms. Ima. Pecable.

To ensure that all pull-ups were indeed dead-hang, I paused one-thousand-one between reps.

Oh, yeah — I completed all rounds unbroken.

Time = 17:04.

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