Friday, December 26
As I coached all of the sessions, I had to work out solo. Dammit. Jeff was kind enough to keep me company.
Power Clean (5-5-4-3-2-2)
I completed sets @ 115, 125, 135, 145, 150, & 155#. As my PC 1RM is 165, I was pleased.
Run 200m carrying sandbag (45/25)
10 burpees with sandbag press
I made sure to not look at or try to recall times from previous sessions. Yup, the only person I’m competing with is myself — and we’re both winning. I used the 45# rucksack. This was tough. The first round of 10 burpees was easy, the round of 20 was miserable. I struggled with pressing rucksack overhead using handles or straps, so I mixed it up. My time was 9:20. Yay! I was very proud of Jaclyn, for she was the only athlete to finish in under 9 minutes. Wow.
Saturday, December 27
With 1 partner
54 medicine ball clean & throws (20#)
54 medicine ball partner Abmat sit-ups
50 per partner KB alternating arm snatches (44#)
50 per leg per partner OH lunges (45#)
54 partner dead-lifts (315#)
I had planned on working out at 8:30. I gave Steve the choice of having Jeff or me as I partner, and I could immediately tell by the look on his face (sheer terror) that he would rather work out with Jeff. Steve said, “I’ve worked out with Paul before, and I know what it’s like.” Ha!
i enjoyed coaching the athletes. I always enjoy coaching the athletes!
Anthony was the only other male who attended the 9:45 session and Jeff suggested that we partner. I didn’t give Anthony the option of partnering with anyone else. Ha!
We quickly and easily completed 54 medicine ball clean and throws and partner Abmat sit-ups. I began alternating arm KB snatches, completing in 5 sets of 10 reps. Uhm, 44# began to feel very heavy.
I began walking OH lunges and Anthony and I both completed in 10 sets of 10 (5 per leg) reps. Uhm, I completed 10 reps rather quickly, and that meant that Anthony didn’t have much time to rest. Anthony sometimes struggled but certainly pulled his own weight.
And then we deadlifted. We completed 10 unbroken reps, and then began to break into smaller sets. I honestly felt somewhat (but not too terribly) bad for Anthony. I kept telling myself, “Don’t be a dick. Let Anthony set the pace.” But I did push him. I would often step up to the bar, set my hands and feet, and wait for him to join me. If that’s not a subtle hint than I don’t know what is. Ha!
We completed the workout in 20:36.
I had taken pictures of partner deadlifts and had asked Jeff to do the same. He forgot. Anthony was sprawled on the floor. Here’s the picture Jeff took: