I worked out during Open Gym today. I’m surprisingly (some would say unsurprisingly) not sore just a day after the burpee mile. I treated today as active recovery, thus I didn’t lift heavy shit.
– Deadlift (conventional or sumo) 7000
– Squat (BS, FS, OHS) 6000
– Ground to overhead (Snatch, C&J) 5000
– Shoulder to overhead (Press, push press, power jerk) 4000
At anytime complete the following:
10 rope climbs (or 5 legless rope climbs)
300 double unders
You may complete activities in any order, but one you begin an activity you must complete all reps. You may, however, complete double unders and/or rope climbs while doing so.
As I wasn’t lifting heavy shit I knew that the volume would be heavy. I lifted 135# for deadlift, 100# for squats, 85# for S2O, and a mere 65# for G2O. I had my cheat sheet nearby so as to keep track of reps, including double unders and rope climbs, and I kept a running count.
I began with G2O and complete clean & push presses, clean & jerks, and power snatches. As the weight was light I didn’t drop any of the reps form the top, i.e., I returned the bar to my shoulders, mid-thigh, and then the floor for cleans, and returned bar to mid-thigh and then floor for snatches. I completed in sets of 10, 10, 10, 11, and 11 for a total of 62 reps. Other than the transition from cleaning to snatching, reps were done unbroken.
I interspersed double unders throughout the workout with a running count of 10, 31, 75, 102, 135, 165, 200, 240, 280, and 300. All sets were done in unbroken reps, i.e., when I failed an attempt I stopped doing double unders. Yup, that’s why I only began with 10 reps. As always, I began each set with a double under.
To give my arms and shoulders a rest I completed squats after G2O. If memory serves me I completed only 5 reps as front squats and the rest as high bar and low bar back squats. One hundred pounds was just the right weight. I completed in sets of 5, 10, 10, 10, 15, & 10 for 60 total reps.
Shoulder to overhead was next, and I completed most reps as power jerks but a few as push presses. I completed in sets of 10 10, 10, 10, 11, 6, & 5 for a total of 62 reps.
I also interspersed rope climbs throughout the workout and completed one at a time. The Nike Metcons are awesome, and I did all but one climb in two pulls.
I finished with deadlifts. I was exhausted and exceedingly sweaty by this time, and completed in reps of 5, 5, 25, 14, & 3. Uhm, I thought I had to complete 59 instead of 52 and was delighted to discover that I only had those last 3 instead of 10 reps.
I lifted 11 tons today, climbed the rope 10 times, and did 300 double unders. What about you?
Tomorrow is definitely going to be a day of rest.
I had a delightful lunch with Jeff, Thom, Evelyn, Courtney, Kathryn, and James. Scented candles. That is all.