Hopping

Monday, April 6

‘Twas a busy day, as Coach Nick asked me to cover the 6 am session so that he could attend to a sick child and I offered to lead Coach Jen’s 11:45 am session so that she could make delicious treats. The only session I didn’t lead was the 9:30 am session, led by Coach Jen.

Front Squat (Establish baseline 1RM)

I completed FS @ 225, matching previous 1RM. I attempted 230 two times. I’m nonetheless pleased that I was able to FS 225. That’s 157% of body weight.

Metcon (AMRAP – Rounds and Reps)
5-min AMRAP
5 power cleans @ 45 of FS 1RM
5 squatting lateral bar hops

Oh, how I love a fast and furious metcon! I Power cleaned 100#, and completed all but last round in unbroken reps. I completed all rounds of squatting lateral bar hops unbroken.

With time running out I set goal to complete 9 rounds. I completed the last bar hops and there was still 15 seconds remaining. I completed a power clean but made the mistake of dropping it from the top. Dammit. I completed 3 additional unbroken reps.

Score = 9 rounds + 4 reps, i.e., 1 less rep than Glenda and Kelli.

Tuesday, April 7

Coach Nick led the 6 am session.

Metcon (3 Rounds for weight)
Every 90 seconds for 5 rounds
1 press + 1 push press + 1 power jerk
Then
Every 90 seconds for 5 rounds
1 push press + 1 power jerk
Then
Every 90 seconds for 5 rounds
1 power or split jerk

I set up my station at the sled, and Luke joined me.

Press, push press, & power jerk @ 75, 85, 90, 100, & 110#. Push press & power jerk @ 120, 125, 130, 135, & 140#. Power jerk @ 145, 150, 155, & 160, and a failed attempt at 165#.

Not really even a failed attempt, as I removed the bar from the rack, stepped back, felt the weight on my shoulders and then thought, “It’s not going to happen.” I placed the bar on the rack.

Metcon (AMRAP – Reps)
12-min Tabata
Rotate through following 3 activities:
– Double unders
– Hollow rocks
– Back extensions

Score = total # of reps

A very core intensive workout.

Double unders | 41, 39, 38, 35, 40, 30, 40, & 31 = 294

I stumbled a few rounds but completed 6 of the 8 rounds in unbroken reps. Yay!

Hollow rocks: 13, 12, 14, 13, 14, 12, 12, 12 = 101

I ensured that my lower back was firmly pressed into the floor for all hollow rocks and that, just like for back extensions, I held for count of one-one-thousand.

Back extensions: 14, 14, 15, 15, 15, 15, 15, 15 = 118

I ensured that chest and thighs didn’t touch the floor for each and every rep.

Grand total = 513

As is often the case, Luke was by my side for much of the workout. After completing first round of double unders I discovered that he was laying on my yoga mat, so I had to place my upper body on the floor for hollow rocks. For the very last round of hollow rocks Luke was laying on the entire mat, so I had to complete reps with my entire body on the floor. I needed BodyGlide. Luke licked my sweaty head during last round of back extensions.

I love that dog.

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