Friday, March 20
I attended the very well attended 11:45 am session, led by Coach Marni. Gah, I knew 15.4 was going to be tough, and I wasn’t mistaken. Suffice it to say that I easily and quickly completed 3 HSPUs and called it a day. I didn’t even bother to complete scaled workout, as I’m now running doubles on Tuesdays and Thursdays with endurance. Uhm, I love running. Moving on.
I did complete Burpee Ladder, aka Burpee Hell, and matched previous PR of 18 rounds. That’s 171 burpees. And that’s not a typo.
Saturday, March 21
I attended the 8:30 session, led by Coach Nick.
Every 90 seconds for 8 rounds
Complete 1 FS + 2 BS
Take the bar from the rack. Quickly transition from FS to BS. Begin at 45-55% of FS 1RM and increase weight and form and execution improve.
I worked on smooth and fast transitions, focusing on not repositioning hands. I began with 130 and increased weight by 10 pounds until last set. Yup, I went a little heavier and completed FS + 2 BS @ 205#. Yup, I could’ve gone heavier. Squats felt awesome today.
10, 9, 8… 3, 2, 1 per arm alternating arm plank to forearm to plank (coaches will demonstrate)
20, 18, 16… 6, 4, 2 Abmat sit-ups
Begin each round with a 30-second plank hold
For example, hold plank for 30 seconds, complete 10 per arm alternating arm plank to forearm to plank reps, and 20 Abmat sit-ups. That’s the first round. For the second round once again begin with a 30-second plank hold. Complete 9 per arm alternating arm plank to forearm to plank reps, and 18 Abmat sit-ups.
For an added challenge I wore a 25# weight vest. Yup, I did that. I’ve never completed Abmat sit-ups whilst wearing a weight vest, and it was indeed challenging. My goal was to complete all rounds in unbroken reps, and I did just that. The last 2 plank holds were a struggle. I called time at 11:28. That’s 110 reps of alternating arm planks and sit-ups and 5 minutes of plank hold.
Luke was very clingy this morning, and was not only by my side the entire workout but also insisted that I play with him. I’d grab his squeaky toy as I rose from the floor during sit-ups. He would also put the squeaky toy on my butt during planks and, you guessed it, bite the toy so that it squeaked. What a silly dog!