I worked out with the large group of athletes attending the 9:30 am session. Much fun ensued!
Bench Press (Complete 3 sets of 10 reps @ 50% of 1RM )
I completed 2 sets @ 95# and both sets took exactly 10 seconds to complete. The secret is already out of the bag… I completed the last set of 10 reps @ 75% of 1RM (140#) and it took about 18 seconds to complete. I was pleased with performance. It was also nice to partner with Brian!
2-min Rope Climbs (AMRAP – Reps)
I forgot Nike Metcons. Dammit. I completed legless rope climbs instead. Gah! Legless rope climbs work the biceps and forearms. Jaclyn and I completed rope climbs together. She said, “It’s hard to climb the rope with all of your heavy breathing.” Ha! Yup, just like with powerlifting, Oly lifting, running, well, just about everything, I focus on proper breathing.
My goal was to complete 3 legless rope climbs. I had completed 2 climbs when I asked coach Deborah how much time remained. She said, “Forty-five seconds.” I completed another rope climb and then she announced we had a minute remaining. I completed another climb. Whilst I could’ve possibly completed five instead of four rope climbs, I knew I had to leave something in the tank for the metcon. I’m very glad that I did.
Metcon (AMRAP – Rounds and Reps)
3/arm DB hang power cleans*
3/arm DB push presses
50m farmer’s carry
50m farmer’s carry
Men = 40-45% of bw
Do NOT alternate arms, i.e., complete all reps on 1 arm and then switch to other arm.
I used 30# DBs. One goal was to make it through rounds without placing the DBs on the floor during the round, i.e., keep hold of DBs from HPCs through 2nd 50m farmer’s carry. Another goal was to complete 5 rounds.
This was quite a challenging workout. My forearms. Gah! I achieved both goals. The fourth round was the most difficult, and while I was able to complete both 50m farmer’s carries without putting down the DBs it was certainly difficult to do so.
With time running out, I picked up the pace of the fifth round. I completed the round and glanced at the clock: one minute remained. I willed myself to not put down the DBs. I completed HPCs, PPs, and 20m farmer’s carry.
Score = 5 rounds + 8 reps.
As is often the case, Luke stayed by my side for much of the workout.