Jeff and I shared a wonderful day together, including a breakfast of homemade blueberry waffles and lunch with Brenda & Larry. Luke got to play with his BFF Wilson! I napped ever so briefly during “A Christmas Story” and dreamed of working out. Yup, I dream of working out.
I did so at 4 pm and, as planned, completing tomorrow’s programmed workout.
— 5 strict presses (50 to 60% of 1RM)
— 10 air squats
— 15 Abmat sit-ups
Rest 2 minutes
— 5 strict, dead-hang pull-ups
— 10 box jumps (24/20)
— 15 bent over rows
Each round = 30 pts; total score = total number of reps.
Nine minutes was more than enough time for both of the AMRAPs, and I was quite winded when all was said and done. I used 75#, which is 60% of press 1RM. I briefly contemplated lifting 80#, but was happy that I didn’t when I began completing bent over rows. I completed weighted air squats and 30″ box jumps.
My goal was to complete all but dead-hang pull-ups in unbroken reps. Let’s be realistic: continuous rounds of 5 dead-hang pull-ups with no rest between rounds is far too lofty of a goal.
I did complete all rounds of presses, weighted air squats, and sit-ups unbroken. After having completed V-ups yesterday, sit-ups were less than fun today. Far less than fun. Miserable, really.
I completed the first round of pull-ups unbroken, the second round in reps of 4 & 1, the third round in reps of 3 & 2, the fourth round in reps of 2, 2, & 1, the fifth round in reps of 2, 1, 1, & 1, and the last full round in singles. Yup, singles.
I got all up inside my head for box jumps, as I was concerned that I’d scrape my still-not-completely-healed right shin. I remained focused and didn’t have any failed attempts. Whew.
Completing 15 unbroken bent over rows, however, did present quite a challenge. I was up for the challenge. Done.
I completed 7 + 11 & 6 + 1; thus, my total score = 402.