I’ve postponed de-load week by, you guessed, a week, so that we can all focus on proper form and execution, especially speed and explosiveness of lifts.
I coached the 6 am session and then attended the 7 am session led by Liz. (I then painted, painted, and painted.)
Strength
Clean & Jerk
15 reps @ 40% of 1RM
Rest exactly 2 minutes
10 reps @ 45% of 1RM
Rest exactly 2 minutes
5 reps @ 50% of 1RM
Reps @ 65, 75, & 85#. Shit began to feel heavy by the last set. I enjoyed this tremendously! I found myself returning my back, left foot before my front, right foot a couple of times. I may have said “Shit!” Okay, I did say “Shit!”
Skills/Conditioning
EMOTM for 5 minutes
Choose one (1) of the following options:
Up to 45-second vertical ring hold
Up to 45-second handstand hold
Up to 45-second headstand hold
Up to 45-second weighted plank hold
Rest 2 minutes
Then
EMOTM for 5 minutes
7 fast American KB swings (52)
I chose vertical rings holds. Wow. That was challenging. I held first 2 rounds for 45 seconds, but during the third round I had convinced myself that I’d only be able to hold remaining 3 rounds for 30 seconds. So that’s what I did. For the third round. The additional 15 seconds of rest was much needed, and I was able to hold the fourth round for the entire 45 seconds. Well, okay then. I honestly didn’t think that I’d be able to hold the fifth and final round for 45 seconds, but I did. Total time = 3:30. Dammit. Julie had arrived and I showed her my swollen forearms. Yup, I said, “My forearms are swolt.” I’m funny like that.
I watched the almost 4 hour director’s cut of “Das Boot” (with subtitles). I never, ever, ever want to be in a submarine, regardless of the color.
I completed first 2 rounds of KB swings in 11 seconds, and last 3 rounds in 10 seconds for a total of 52 seconds. Yup, I completed as a snatch and press, yo. Snatchin’ and pressin’. Yo.
