I forgot to blog yesterday. My bad. I did indeed work out yesterday after coaching the 11:45 session.

Strength
Bench press
EMOTM for 5 10 minutes
5 reps @ 55 – 65% of 1RM

As the weights were relatively light, I didn’t need a spotter. I completed 5 rounds @ 120 (65% of 1RM), 2 @ 125, 2 @ 130, and 1 @ 135 (73% of 1RM). That’s 50 reps. Good thing I wasn’t going to be doing any dead-hang pull-ups.

Conditioning
4 dead-hang pull-ups & KB sumo dead-lift high pulls 
Run 200m
pull-ups & SDHPs
Run 400m
16 pull-ups SDHPs
Run 800m
pull-ups SDHPs
Run 400m
pull-ups SDHPs
Run 200m

I used the 70# KB, i.e., half of my bodyweight. I completed all rounds of KB SDHPs unbroken, and the first 2 rounds of 4 & 8 pull-ups unbroken. I completed the rounds of 16 in reps of no more than 4 (out of the gate) and the last 6 or so as singles. My arms were dead. I completed the last rounds of 8 in reps of 3, 2, 2, & 1 and 4 in reps of 3 & 1.

Running was a welcome relief. I heart running.

Time = 14:10. That’s 1.25 mile and 48 dead-hang pulls and KB SDHPs.

There were but 3, in addition to yours truly, in attendance at the 8:30 session this morning, so Jeff was kind enough to lead the workout and cool down.

EMOTM for 10 minutes
Snatch grip dead-lifts & hand release pushups, alternating activities each minute

Rest 2 minutes

EMOTM for 10 minutes
Hang power snatches & slam balls, alternating activities each minute

Rest 2 minutes

EMOTM for 10 minutes
Overhead squats & burpees, alternating activities each minute

The prescribed weights for males 100 to 150# were 185 for dead-lifts and 85 for HPS and OHS. That shit got heavy very, very fast.

Those of you who know me well know that I am very good at pacing myself, and today was no exception. Those of you who know me well also know just how awesome I am, and again — today was no exception.

Totals:
Snatch grip dead-lifts | 10, 10, 10, 11, & 10 = 51
Hand release pushups | 25, 25, 25, 25, & 26 = 126
Hang power snatches | 9, 7, 6, 5, & 5 = 32
Slam balls (30#) | 20, 20, 20, 20, & 22 = 102
OHS | 5, 5, 7, 7, & 8 = 32
Burpees | 14, 15, 16, 17, & 17 = 78

A few things to note:

  • I set 10 as my goal for snatch grip dead-lifts, but was able to complete an additional rep the 4th rounds. I usually had 10 or so seconds remaining in the minute, but chose to rest.
  • I was bound and determined to complete 25 HRPUs a round.
  • I hit my head on the first power snatch and said, “That’s not a good way to start.” Hang power snatches are much more difficult than power snatches.
  • I completed slam balls in sets of 10 reps. Thirty pounds felt very heavy today.
  • I was determined (but not bound) to complete the same number of overhead squats as snatches, and I really had to focus to do so. My mistake the first round was power cleaning and then jerking the bar overhead. I wasted much energy doing so. I made sure to power snatch the bar for the remainder of the rounds, and my reps increased.
  • I grunted loudly throughout. Once again, I offer no apologies.
  • I completed unbroken burpees each round.

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