Hank

photo 1-20 photo 2-18 photo 5-3 photo 1-19

I worked out with the 8:30 am athletes: Blythe, Angelina, and Ellen. Yup, a small group this morning.

Strength
Sled pulls
AFAP
50m sled pull forward
50m sprint running forward
50m sprint running backward
50m sled pull backward

Guideline for weights:
126-150 | 115

This was tough. Just 200m, but 200 grueling meters. I walked — not ran — 50m pulling the sled forward. I quickly ran 50m forward and then 50m backward, and then began to pull the sled 50m backward. Quads. That is all.

Time = 1:46

Strength/Conditioning
Strict pushups
Round 1
Complete 1 pushup every 5 seconds for 1 minute, holding strict plank between reps (12 reps)

Rest 1 minute
Round 2
Complete 1 pushup every 5 seconds for 2 minutes, holding strict plank between reps (24 reps)

Rest 1 minute
Round 3
Complete 1 pushup every 5 seconds for 3 minutes, holding strict plank between reps (36 reps)

Rest 1 minute
Round 4
Complete 1 pushup every 5 seconds, holding strict plank between reps, until failure

Down and up, i.e., no resting at the bottom of the pushup. For rounds 1 through 3, keep track of completed pushups; thus, you may rest if needed. For round 4, once you are unable to complete a rep, you are out. Keep track of completed reps nonetheless.

My goal was to complete the first 3 rounds unbroken. That’s a 1-, 2-, and 3-minute plank hold — with 12, 24, and 36 pushups. Yup, 72 pushups total. During the 3-minute round I honestly thought I was going to have to rest for a least a rep or two.

At the start of round 4 I thought I’d be able to complete 10 reps. I did so, and kept going. I decided to stop at 20, but — you guessed it — I kept going. Twenty-one, 22, 23, 24, and a 25th pushup. I wasn’t, however, able to hold the plank for the remainder of the 5-second rep, so my score was 24.

Total = 96

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