Leveling the playing field

photo-88Monday, June 9

I worked out with the 6am athletes. Uhm, it’s been quite some time since I’ve been able to do so. Thanks for leading the Monday session, Coach Liz!

Strength
Dead-lift
23 reps @ 55% of 1RM
17 reps @ 65% of 1RM
11 reps @ 75% of 1RM

Rest exactly 3 minutes between reps

Wow, shit got heavy very fast. I completed sets at 205, 240, & 280. I was doing singles by the lsat few reps of the last set. That’s 51 reps.

Conditioning
“10 x 10 x 10″
AFAP
Complete 10 rounds of 10 reps (5/arm) of alternating 1-armed KB swings (52); rest exactly 10 seconds between rounds

Rest exactly 2 minutes

Complete 10 rounds of 10-sec alternating 1-armed KB waiter’s hold (52); rest a minimum of 10 seconds between rounds

Even though I programmed the metcon, this was more challenging than I thought it was going to be. I was exhausted by the 7th round of 1-armed KB swings. I didn’t, however, rest any longer than 10 seconds between rounds and I completed all rounds in unbroken reps. One-armed waiter’s holds were a welcome relief.

Time = 9:50 

Tuesday, June 10

I worked out with the 8:30 am athletes, including Julie, Jodi, Karen, Alyson, and Tami, and led by Coach Deborah. ‘Twas fun!

Strength
Front squat
21 reps @ 55% of 1RM

15 reps @ 65% of 1RM
9 reps @ 75% of 1RM

Rest exactly 3 minutes between sets

Sets @ 120, 140, & 160#. I expected the lifts to be more challenging than they turned out to be. I didn’t rack the bar once. Yay!

Conditioning
“4 x 4 x 100”
AFAP

Complete 4 rounds of 400m med ball (20/14) carry; rest exactly 1 minute between rounds

Rest exactly 2 minutes

100/leg mountain climbers

Score = total time

Just before the metcon started I said, “I’ll use the 30-pound medicine ball to level the playing field.” I ran with the medicine ball on a shoulder, alternating shoulders every 100m. There were quite a few times when I heard (over my very loud breathing) comments such as “Way to level the playing field.” Ha! I recorded splits: 1:51, 2:00, 2:00, & 1:53. So, that’s a 7:44 mile pace carrying a 30-pound medicine ball.

I completed 70 mountain climbers out of the gate. That may not have been the best decision. I completed remaining mountain climbers in reps of no less than 10 and no more than 30.

Time = 15:07

Subtract the 5 minutes of rest, and I worked 10:07. I’m going to attempt some math right now. It took me 2:23 to complete 200 mountain climbers. Is that correct? That’s 200 reps in 143 seconds.

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