I arrived at the box at 10:30 so that Luke and Stevie could finally have a playdate. Coach Jennifer led the 11:45 session programmed by yours truly.
Front Squat (5 @ 85%. 3 @ 90% , & max reps @ 95% of 1RM)
As I rested last Monday I didn’t complete Wendler 3-3-3. I knew today was going to feel heavy. I was happy that things went as well as they did. I completed 5 @ 190, 3 @ 200, & 2 @ 215#. I recorded all lifts to ensure that I squatted below parallel. I did. Boom.
2-min Rope Climbs (AMRAP – Reps)
Max rope climbs in 2 minutes
I completed all but one climb in two pulls and climbed the rope 7 times in 2 minutes. My new goal is, of course, 8 climbs in 2 minutes, i.e., 15 seconds per climb.
After resting about 3 minutes I completed 2 legless rope climbs. I. Was. Spent. Good thing I didn’t need grip strength for the metcon. Wait, what?
Metcon (AMRAP – Reps)
10-min AMRAP (5 rounds)Every 2 minutes complete the following:
10/leg alternating leg jumping lunges (=20 reps)
Max reps knees to elbows + toes to bar + pull-up + chest to bar pull-up (=4 reps)
I truly enjoyed this workout, as it was far more challenging than I thought it was going to be. How so? I set a goal to complete all 5 rounds of jumping lunges unbroken and had to will myself to complete last round without stopping. I took me between 20 (1st round) and 30 (last round) seconds to complete lunges.
I didn’t kip knees to elbow to toes to bar to pull-up to chest to bar pull-up the first round, and I know not why. I made sure do at least attempt to do so for remaining rounds.
Not counting 20 lunges, I completed 32, 23, 22, 23, & 20 reps. I failed a C2B pull-up during last round; thus one of the reasons for decreased reps. Dammit.
Total = 220 reps