Half my height.

Friday, November 1

I worked at 9:30. I very much enjoyed a much-needed day of rest. I felt very energized this morning.

Rest, people. Do it. You know you want to.

Strength
Power clean
5 reps @75% of 1RM
3 @ 85%
1 @ 95%

I  completed sets @ 110, 125, and 140#. The weight felt, well, light. I like that. I did re-do the last single, as I jumped. Dammit. I did not, however, jump the last rep. (Hi, Deborah! It’s me, Paul!)

Conditioning
10-minute AMRAP
Odd-numbered minutes medicine ball Russian twists (20/14)
Even-numbered minutes wall ball shots (20/14 & 10′/9′)
Score = total # of reps

Rest 1 minute

AFAP
50 box jumps, increasing the height

I knew this was going to be tough. I didn’t, however, realize that wall balls would be so challenging.

I completed the first 3 rounds of Russian twists in sets of 10 reps, the 4th sets in reps of 10 and then 5 reps, and the last round in sets of 5 reps. Wall ball shots were completed in sets of 5 reps. ‘Twas painful to watch.

Russian twists: 60, 50, 50, 50, & 45
Wall ball shots: 20, 15, 15, 15, & 15
Total = 335

I rested 1 minute, yo. On to box jumps…

24″ | 10 reps
30″ | 10 reps
31.5″ | 10 reps
33″ | 10 reps
36″ | 5 reps
37″ | 5 reps

Time = 4:55

Saturday, November 2

I worked out along with the 8:30 crew — and alongside Steve D.

Strength
Back squat
2-2-2-2-2

Steve is strong. I am, too. I lifted sets @ 135, 165, 185, 215, and 235#. Uhm, that’s 5# more than current 1RM. Or should I say previous 1RM?

Conditioning
18-minute AMRAP; 2-minute rounds

OPTION A
Knees to elbows
Burpees
Burpee knees to elbows
Pull-ups
Burpees
Burpee pull-ups
Pushups
Burpees
6-count burpees

OPTION B
Toes to bar
Burpees
Burpee toes to bar
Pull-ups
Burpees
Burpee pull-ups
Handstand pushups
Burpees
Burpee handstand pushups

It’s no secret that I love burpees.

I had one goal: to complete the same number of burpees during each of the 3 rounds. I knew I wouldn’t be able to complete the same number of toes to bar, pull-ups, and/or handstand pushups.

Toes to bar = 39
Burpees = 31
Burpee toes to bar = 16
Pull-ups = 31
Burpees = 31
Burpee pull-ups = 16
Handstand pushups = 12
Burpees = 31
Burpee handstand pushups = 7

I completed 15, 10, & a mere 3 unbroken toes to bar, pull-ups, and HSPUs, respectively.

I completed all rounds of burpees unbroken, i.e., I didn’t pause between a single burpee. That was quite challenging to do that last round. I had no failed attempts at HSPUs. Yay!

Total = 214

 

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