I worked out with the 8:30 am athletes, and then coached at 9:45 and 11. ‘Twas a very difficult workout.
50 dead-lifts (115#)
50/leg walking lunges
40 back squats
40 toes to bar
30 power cleans
30 burpee box jumps (30/24)
20 calorie row
100 double unders
My one and only goal was to finish in 30 or fewer minutes. That seems like a long time, but I knew this workout was going to be difficult. I also knew I would have to pace myself, and not pay attention to anyone else. I’m good at ignoring people. It’s one of my many strengths.
I could easily do 50 dead-lifts at a mere 115# unbroken. I chose not to. I completed in sets of 20, 15, & 15 reps. It was run finding space for walking lunges. (I saw quite a few folks executing less-than-proper form. Front knee above the ankle, back knees touches the floor, full extension, folks.) I rested briefly 2 or 3 times, but quickly finished lunges.
I completed both high bar and low bar back squats, and completed in reps of 15, 15, & 10. Toes to bar went well, and I completed all but the very last rep in series of unbroken and kipping reps. I thought 115# power cleans were going to feel heavier than they actually felt. I completed in as many as 6 or 7 unbroken reps, although I did drop the bar after most reps. I thought burpee box jumps would be easier than they turned out to be. I started off feeling very winded, but eventually found my rhythm and finished the last 20 without stopping. I will admit, however, that I kept thinking about the upcoming thrusters, and I had to constantly remind myself to focus on box jumps so as to not fail at any attempts. Few things worse than a gashed leg.
Uhm, yeah, so 115# thrusters did indeed feel very heavy. I completed all 20 in sets of 2 reps; thus, I had to full squat clean the damn bar from the damn floor ten damn times. I don’t think I’ve been so happy as when I finished the 20th rep.
Rowing for calories, while a welcome relief, was no picnic. Once I got the rower started, I rowed 20 calories in 21 strokes. Twenty-one loud strokes.
I finished strong, completing doubles unders in reps of 60, 25, & 15. I did, however, feel like I was going to vomit between sets.
Time = 29:08
Yay, I achieved my goal with almost a minute to spare!