I have been exceedingly busy as of late. I’m anxious to bring on additional staff.
I completed yesterday’s metcon but have not yet attempted 1RM Sumo dead-lift. Perhaps Thursday.
8 front squats @ 55% of 1RM
8 V-ups GHD sit-ups
For an added challenge, I substituted GHD sit-ups for V-ups. And an added challenge it was. Fifty-five percent of my front squat 1RM is 115#, so that’s what I power cleaned and then front squatted. It was long before the weight began to feel muy heavy. I nonetheless completed all rounds unbroken.
Score = 7 rounds + 8 front squats + 4 GHD sit-ups
Today’s programming included ring skill work, which is tiring enough to demonstrate throughout the day let alone do.
Begin each 3-minute round with 400m run and then complete max reps of the following:
— Pull-ups (or ring pull-ups)
— Ring dips (or skin the cats)
— Pushups (or handstand pushups)
— Slam balls (or slam ball burpees)
— GHD sit-ups, muscle ups, or high box jumps
Rest 1 minute between rounds.
There were but 2 athletes who attended the 11:45 session, SL and K-MO, so I joined them for the metcon. I trust them both, and know that they focus on form above all else.
The biggest challenge was counting reps while also keeping my eyes on the clock.
My goal was to run each 400m faster than the last round. I ran rounds in 1:27, 1:26, 1:25, 1:24, & 1:22. I didn’t go all out, as I wanted to ensure that I could immediately begin completing activities.
Talk about a shoulder-burner. Uhm, you try completing skin the cats and glancing at the wall clock. Let me know how that works out for you.
In order, I completed the following activities and reps:
HSPUs | 17
33″ box jumps | 22
Skin the cats | 18
Ring pull-ups | 21
GHD sit-ups | 27
Yup, I modified the workout slightly, as I didn’t complete slam balls or slam ball burpees. While I had planned on doing so the last round, my shoulders told my brain “no”. It was a resounding and brainfelt (as opposed to heartfelt) command. I obeyed.
Score = 105