Coaches Deborah and James led the 8:30 and 9:30 sessions, respectively. I completed strength with Deborah and conditioning with both. Yup, I did the workout two times. Within an hour. Two times within an hour.
5 @ 85% of 1RM
3 @ 90%
1 @ 95%
Shit got heavy fast. I completed sets at 120, 130, and a single rep at 135. Whilst at the bottom of the squat I imagined that the bar was pulling me upward. Yup, that’s what I did and it appeared to work. Lifts felt much better than I expected they would.
25-20-15-10-5 Abmat (or GHD) back extensions
10-20-30-40-50 air squats (or jumping air squats)
25-20-15-10-5 Abmat (or GHD) sit-ups
Run 200m after each round
I sometimes program a WOD that everyone who is free of injury can complete as prescribed. I’m just that nice. I had planned on completing GHD back extensions and sit-ups during the 8:30 session, but as James also attended the 8:30 session I graciously allowed him to use the GHD machines. I’m just that nice. Did I already mention that?
My goal was to complete all rounds of reps unbroken, including jumping air squats. Yup, I completed jumping air squats. Uhm, I didn’t achieve this goal in that during the last round of 50 jumping air squats I stopped after completing 25 reps. My body overruled my brain, and I had stopped before I even consciously decided to do so. I completed the set by completing 15 and 10 reps.
Luke ran with me! He’s a good boy, even if he slows me down on occasion.
Time = 12:15
My only goal was to complete air squats unbroken, as I was unable to do so an hour earlier. I achieved this goal. I completed back extensions in reps of 19 & 4, 12 & 8, and then unbroken reps of 15, 10, & 5, and all sit-ups in unbroken reps. Oh, and air squats in unbroken reps.
Luke ran with all but one round! He’s now one very tired pup.
Time = 15:02