Yesterday I coached the 6, 8:30, and 11:45 am and 3, 4, 5:15, 6:30, and 7:30 (Barbel Club) pm sessions. I worked out at 9:30. Mondays are exhausting — and that’s okay!
I’m was still somewhat sore from skiing and Sunday’s workout, so I didn’t expect a stellar performance. One has to know one’s limits.
5 reps @ 70, 80, & 90% of 1RM
I’m a week behind. I lifted 75, 85, and 95#, focusing on form and recording all lifts.
Hero WOD “Wilmot”
50 air squats
25 ring dips
I completed this workout just a few months ago, and things went slightly better then. My goal was to complete all rounds of air squats unbroken, and I achieved that goal. Ring dips, however, didn’t go as well as they have in the past. Maybe because of the wall crawls, rope climbs, and farmer’s carries? Or maybe not. The ring dips were challenging, and by the last round I was completing 1 at a time. Gah!
Time = 16:24
Uhm, yeah, so Glenda was the only athlete to attend the 11:45 am session today. Huh? There are usually quite a few people at the session. I was nonetheless delighted to have the opportunity to work out with Glenda. We had a tremendous amount of fun, and you should all be jealous. Yes, I’m talking to you.
High bar back squat
3 reps @ 75, 85, & 95% of 1RM
Glenda and I took turns lifting, and it was very nice to have an individual confirming that my form was correct. I completed sets @ 160, 190, & 210#. Lifts felt surpassingly “light”, and I was pleased that I didn’t struggle with any of the 3 reps at 95%.
I also joined Glenda for the metcon, and I do believe that she was relieved (if that’s the right word) that I did.
10 power presses (45)
Walking lunges from grey wall to blue and back
Rest 2 minutes
10 box jumps (24)
10 Abmat box sit-ups
Score = total number of reps. Each round is worth 10 points, i.e., walking lunges from blue wall to grey wall and back is worth 10 points.
While not the most challenging workout, it was nonetheless a good workout. I did work up a sweat! I completed 8 rounds of 15 reps (1o power presses and lunges to gray wall) and then 8 rounds + 4 reps (box jumps) for a total of 16 + 19.
I had mistakenly left stack of poker chips by barbell, and after completing first round of box jumps and sit-ups and had to run and retrieve. If I hadn’t had to do so, perhaps I would’ve completed another rep for a score of 17.
If only I had someone to blame…