I worked about by myself Sunday, May 31, completing the programmed — and very difficult — workout.
Metcon (Time)
5 RFT
10 squat cleans (95)
30-second L-sit hold
10 squat cleans
60-second hang with chin above pull-up bar
You may accumulate time in L-sit and while hanging from pull-up bar
To conserve energy, I dropped all cleans from the top. I did, however, usually complete one after the other. One hundred cleans is, well, a shitload of reps.
I completed L-sits in intervals of 20 & 10, although the last round I completed in intervals of 15, 10, & 5 seconds.
Holding chin well above the bar (i.e., my chin never made contact with and/or rested on the bar) was challenging. I held for as long as 30 seconds (the first round) and as few as 5 seconds (the last minute).
I completed in 32:57. Uhm, I saw folks truly struggle with the workout, particularly with L-sits and holding chin above the bar, yet posted faster times.
Yup, I’m suspect.
Yesterday (Monday, June 1) I worked out with the 11:45 crew.
Metcon (5 Rounds for reps)
Terrible Twos
1. Row for calories
2. Rope climbs
3. Double unders
4. GHD sit-ups
5. Tire “box” jumps
Two-minute intervals; rest 1 minute between activities
I began with GHD sit-ups and ended with double unders. What a gasser!
Fifty sit-ups, 72 tires jumps, 36 calorie row, 7 rope climbs, and 127 double unders for a total of 291 reps.
Today (Tuesday, June 2) I once again worked out with the 11:45 athletes. I did, however, attempt the workout that I’ll be completing in the upcoming challenge. I’ll suffice it to say that things went well — even better than expected.
Max Height Box Jump (Distance)
Max Height Box Jump
I finally got a 40″ box jump! Yay! That’s 60% of my height.
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
3 presses @ 65% of 1RM
3 push presses
3 bent over rows
30-second strict plank hold (accumulated)
I went slightly above 65%, lifting 90#. Shit got heavy very quickly. I completed all rounds unbroken through round nine. I completed the first round in about 40 seconds. That’s fast! I kept up a very quick pace until, well, my arms got tired. Nonetheless, push presses and bent over rows were done unbroken and explosively. The last two rounds got hairy. I completed round 11 with less than 30 seconds remaining, and it took me 15 seconds to complete three presses. Uhm, one at a time. Yup, I cleaned prior to each rep. I was able to quickly complete three last push presses. Thus, total score = 11 rounds + 6 reps. I also managed to hold all 11 strict plank holds for 30 seconds without breaking.
