The trifecta

Meg to my left.
Meg to my left.
Luke to my right.
Luke to my right.
Zac between my legs.
Zac between my legs.

Friday, August 1

I was a wee bit sore from the 95 dead-lifts, 247 pushups, and 165 box jumps, i.e., “McGhee.”

Strength
Press, push press, & power jerk
Every 90 seconds for 15 minute (10 rounds total)
Complete press + push press + power jerk rounds 1 through 3; push press + power jerk rounds 4 through 6; and power jerk rounds 8 through 10. If you fail on power jerk, attempt again next round (if applicable) at same or lower weight.

I was only able to match current 1RM push jerk of 165#. Dammit.

Conditioning
5, 6, or 7 RFT
7 power snatches (75?)
7 jumping back squats
14 double unders
Then 35, 42, or 49 burpee toes to bar

Did I put 10 or 15 pound plates on the end of the bar? I honestly can’t recall. Dammit. I either completed 65 or 75# power cleans and weighted back squats.

Anyhow, my goal was to complete all rounds of all activities, including double unders and burpee toes to bar, unbroken. I did just that, not missing a single double under (and usually competing 15 reps for fear that I might miss the 14th). Weighted jumping air squats were tough. Mind over matter, folks. Mind. Over. Matter.

Time = 15:00

But did I complete the workout as prescribed?

Saturday, August 2

Conditioning
Part 1
20-min (total work time) AMRAP
ALL rounds are 1 minute in duration; 10 seconds between rounds to transition to equipment
Odd-numbered rounds:
5 sumo dead-lifts (185)
Max reps forward-facing bench hops
Even-numbered rounds
5 power cleans (115)
Max reps ring dips

Score = total number of hops + dips.

I co-coached the 8:30 am WOD with Jeff, and he was kind enough to allow me to complete the conditioning.

Wow. Just, wow.

Brad and I shared barbells and bench, as we both completed the workout as prescribed. I began with PCs and ring dips.

Midway through the workout I thought, “Why the hell did I program 20 rounds? This is tough!”

My goals were to complete a minimum of 10 ring dips (100 total) and 15 bench jump overs (150) and to complete all rounds of SDL and PC unbroken. Guess what? You’re correct!

Ring dips: 17, 15, 13, 13. 13, 12, 12, 11, 11, & 11 = 128
Jump overs: 19, 17, 17, 18, 17, 16, 15, 17, 15, & 15 = 166

I did the math wrong and incorrectly recorded score on whiteboard. Dammit.

Score = 294

For an added surprise, we completed bench press @ 50% of 1RM to “Flowers” (Green sally up and green sally down) by Moby. (Click here for interesting blog regarding incorrectly thinking lyrics are “Bring sally up, bring sally down.) The always lovely ballerina Dianne spotted for me. (Sorry for the interesting facial expressions you witnessed, Dianne. (What did you mean when you said I was “tight?”)) I lifted 90#, 50% of BP 1RM of 180#. Uhm, I should’ve checked my records, as my BP 1RM is 190 and I should’ve lifted 95#. Dammit, foiled by math and poor memory once again! Thus, I only lifted 47% of 1RM.

The weight felt light when we began, and began to feel every more exceedingly heavy as the song finally progressed. I told myself that if I couldn’t lock out arms on “up” and bring back to chest on “down” that I would rack the bar, and that’s what I did 3 times.

Lyrics
Green sally up (1)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (2)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (3)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (4)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (5)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (6)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (7)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (8)
And green sally down
Lift and squat
Gotta tear the ground

Old miss lucy’s dead and gone
Left me here to weep and moan

Green sally up (9)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (10)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (11)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (12)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (13)
And green sally down
Lift and squat
Gotta tear the ground

Old miss lucy’s dead and gone
Left me here to weep and moan

Green sally up (14)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (15)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (16)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (17)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (18)
And green sally down
Lift and squat
Gotta tear the ground

Old miss lucy’s dead and gone
Left me here to weep and moan

Green sally up (19)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (20)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (21)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (22)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (23)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (24)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (25)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (26)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (27)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (28)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (29)
And green sally down
Lift and squat
Gotta tear the ground

Green sally up (30)
And green sally down
Lift and squat
Gotta tear the ground

Old miss lucy’s dead and gone
Left me here to weep and moan

Thus, the bar begins on the chest, and each time the word “up” is sung the bar is pressed and remains locked out until the word “down” is sung. Each time the word “down” is sung the bar is brought to the chest and remains on the chest until the word “up” is sung. Uhm, resting the bar on one’s chest during “Old miss Lucy’s dead and gone, left me here to weep and moan” was, in a word, “painful.”

The song is just 3:47. Yup, less than 4 minutes. There are 30 presses in total, and I completed 24 or 25, if memory serves me.

 

 

 

 

 

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