I coached the 6 am BC (fun group) and the 7 am endurance athletes. I enjoyed today’s endurance session, as I got to run with the athletes for “Native American” run. Holly was the second to the last Native American standing. Standing is if she were holding a purse, but standing nonetheless.
I had my annual eye exam this morning as well. My vision is still 20/15 ten years after having lasik surgery. Myopia has set in, though, and I need progression glasses. Imma gonna look like Clark Kent.
I attended the Barbell Club led by Coach James. I am delighted with his coaching, as he confirms what I instruct but often in a different manner. We complement each other well. For example, I say, “Drop your hips, knees over your toes” and he says, “Imagine that you’re scratching your back on a wall.” Same concept, different delivery.
A1: Press (Complete 5 sets of 5 reps)
I completed the first set @ 95 and the remaining sets @ 105#. James told me to think about drawing my belly button to my sternum — and it worked! I made sure to ask for his coaching, and he obliged. He reminded me to not hyperextend my back when the weight gets heavy.
A2: Push Press (Complete 5 sets of 3 to 5 reps)
I completed the 1st set @ 125, 2nd @ 135, 4th set @ 145, and 5th sets @ 155# — but only 3 reps. The last rep was a struggle.
B: Hang Power Clean (Work up to 3RM in 7 minutes)
I approached this in the wrong way. Uhm, because I thought the clock was counting down instead of counting up. Dammit. I completed sets of 3 reps @ 115, 135, but then failed at 155#. Dammit. I had more than 4 minutes left and not less than 3 as I thought! dammit. I dropped the weight to 140 and successfully completed 3 reps. I increased the weight to 150 and successfully completed 3 reps. I increased the weight to 155 — and only got 2 reps. Dammit. Yup, that’s what I said: Dammit.
James reminded me to have “fast elbows.” That’s always been very challenging for me to do.
C: Metcon (Weight)
Clean grip DL 2+1 clean pull 1.1.1 (3 singles)
Per James’ suggestion, I kept 155# on the bar. He instructed us to begin each dead-lift and pull with a squat below parallel. I recorded myself the last set to ensure that I did.
D: Metcon (No Measure)
EMOM for 15 min
Min 1: 2 Wall Walks
Min 2: 30 DUs
Min 3: 8 Russian KBS (heavy)
James suggested that I complete 40 double unders instead of 30, and I did. I should’ve completed more than just 2 wall walks, as wall walks aren’t the least bit challenging for me. Just saying. We weren’t instructed to record our times, but I did so nonetheless.
Wall walks: 10, 8, 8, 8, & 9. When I ascended the wall I left a trail of sweat that made ascending the wall the second rep, well, slippery.
Double unders: 20, 19, 25, 21, & 18. The 3rd round was quite shitty, but I finished with a round of 40 unbroken double unders. I felt relaxed.
70# KB swings: 13, 13, 13, 12, & 12. Try as I might, I couldn’t swing half of my bodyweight 8 times any faster than 12 seconds.
I was a sweating, disgusting, smelly, and elated mess!