I worked out at 11:45 today, and the session was led by Coach Marni.
Sumo Deadlift High Pull (EMOTM for 10 minutes working up to heaviest single)
Min 0-3 complete 3 reps
Min 3-6 complete 2 reps
Min 6-19 complete 1 rep
I began set of 3 unbroken reps @ 95, set of 2 unbroken reps @ 115, and completed singles at 135, 145, 155, & 165#. That. Was. Tough.
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here.
This is the first time that I’ve completed the Hero WOD, and it was also very tough. I knew that my biggest challenge was going to be the push presses, as 115 is about 70% of 1RM (that I achieved ages ago) and about 80% of my bodyweight. I set a goal to complete 3 rounds, knowing that the push presses would slow me down.
The key to any successful workout is remaining focused, and I failed to do so today. Whilst completing box jumps I would often become obsessed with upcoming push presses. I missed at least a half a dozen box jumps in that I extended hips whilst jumping off of the box. Huh? I didn’t count the reps.
I completed first rounds of pull-ups in sets of 10 reps, second round in reps of 12, 10, & 8, and last rounds in set of 10 and then sets of 5. I was sweating so profusely that my bandaids came off of my torn ring and pinky fingers of right hand. That hurt.
I completed first rounds of push presses in sets of no less than 5 and no more than 7 reps, the second and third rounds in reps of no less than 4 and no more than 7, and the final rounds in sets of 1, 1, 1, & 2. Thus, I cleaned the bar at least a dozen times.
I reiterate: if you’re chin doesn’t go above the bar don’t count the rep. If you don’t fully extend your hips before jumping off of box don’t count the rep. If you don’t lock out your elbows before dropping the bar and/or double dip don’t count the rep.
And it’s 30, 20, and 30 reps. I’m done. For now.