Coach Nick led today’s session, and, as always, did a great job doing so!
But first, I like Samuel Adam’s Cherry Wheat beer almost as much as I hate boxing. Almost.
Metcon (No Measure)
Every 90 seconds for 10 rounds (15 minutes)
Complete 3 G2S2O @ 65% of C&J 1RM
You may complete muscle, power, or full squat clean as well as press, push press, power jerk, or split jerk.
I very much enjoyed this strength session, even if there was far too much grunting by others. I lifted 105#, and completed muscle clean & press + power clean & push press + squat clean & split jerk. I recorded the last 5 rounds and was very pleased by performance. Given how well this went, I plan on programming similar strength sessions in the future.
Metcon (AMRAP – Reps)
– 400m run and then max rep HANDSTAND pushups
– 400m run and then max rep STRICT toes to bar
– 400m run and then max rep STRICT ring dips
Score = total number of reps (not including running)
– You may not drop from the bar for toes to bar
– You may only “rest” in plank position for pushups
Challenge yourself by completing strict HSPUs, toes to bar, and ring dips.
It appears that I was the only one who was up for the challenge. I set the following goals:
- Run the entire 400m, i.e., not jog or walk.
- Rest no longer than 5 seconds after running before beginning HSPUs, T2B, and ring dips.
- Have no failed reps; thus not work until failure.
I took it easy for the first 400m run (but was still the first person to return to the box). I completed 6 strict HSPUs and could’ve possibly completed another rep or two but chose to conserve some energy. Another 400m and 17 strict toes to bar. Nick said, “Way to use your shoulders and kip, Paul. Wait, you’re not kipping.” Four hundred meters and 15 strict ring dips, i.e., legs straight for each and every rep. I was off to a good start.
I completed 7, 18, and 17 HSPUs, T2B, and ring dips the second round, improving my performance.
I kept a watchful eye on the clock, as I wanted to make sure that I completed as many reps as possible.
Four hundred meter run, 6 strict HSPUs, 400m run, and just 10 strict T2B. I determined that I would drop from the bar with 2 minutes remaining so as to get in one last run and a few reps. I ran a somewhat fast 400m, leaving the box at 1:57 and returning at :28. That’d be a 1:29 400m run and a sub-6 mile. I completed 15 strict ring dips, locking out the last rep just before the clock sounded.
Score = 111 reps
I also ran 2.5 miles. You may have figured that out by now.
Once again and unbeknownst to me Luke was often by my side. Coach Nick captured some pictures.