WED DECEMBER 23, 2015 | IT’S TIME FOR A BARBELL CHALLENGE!
Complete 25 reps of the following:
– Back squat (185)
– Front squat (155)
– Power jerk (115)
– Push press (95)
Rx+ = 2 rounds
I attended the 9:30 session, as that was the only time of the day when I wasn’t coaching. This may go down as one of the most difficult workouts I’ve completed to date.
I told myself that if I completed the round in fewer than 20 minutes that I’d complete a second round. Dammit.
I began with push presses, as I knew this would be a good way to get loose and warm. I surprised myself by completing 25 unbroken reps. I then completing 50 unbroken double unders. I was off to a very good start. I added weight to the bar and prepared for front squats.
I began by completing 11 reps and ended the sets with 4 reps. Another 50 unbroken double unders. I changed the plates and prepared for power jerks.
While more challenging than push presses, I was able to nicely string together power jerks, beginning with 11 unbroken reps. My heart rate had escalated and I missed the 37th double under. I could hardly catch my breath! I thought, “Change the weights on the bar. Catch your breath. Don’t start double unders again until you know you can finish the set.” I took my sweet time changing the weights and then finished the double unders.
Back squats were tough, but I nonetheless began with 6 unbroken reps and completed no less than 4 reps any set. I completed 5o unbroken double unders and called “Time!”
Time = 16:33 Rx
I kneeled and caught my breath. I paused a few moments, reconsidered my strategy, and was back on the bar, loading it for power jerks.
Power jerks went reasonably well and I was often able to complete sets of unbroken reps. I did, however, often reset between reps. I was getting tired and it took me 3 sets to get through double unders.
I wanted to get the back squats out of the way so I completed that activity next. I completed in sets of 5, 5, 5, 6, & 4. I grunted loudly the last rep or each set. Yup, another 50 unbroken double unders.
Push presses felt light in comparison to power jerks, and I began with 7 unbroken reps. I was able to consistently string reps together. Another 50 unbroken double unders.
I was sweating profusely and often swearing very loudly. I knew I just had to make it through the front squats. Just like I had completed back squats, I completed in sets of 5, 5, 5, 6, & 4 reps.
I failed on the 42nd rep of double unders. Dammit. I finished last rep, called “Time!” and fell to the floor.
Time = 40:35 Rx+
It took me 24:02 to complete second round, more than 7 full minutes more than first round. Yup, that was tough.
THU DECEMBER 24, 2015 | THE GRINCH
Wall ball shots (20 & 10)
Rx+ = 255 deadlifts and 25 wall ball shots
I was up for a challenge today so I completed Rx++. Yup, that’s an extra plus.
Coach Nick led the 7 am session. It’s hot and very humid in NC and I was sweating during the warmup!
I completed a muscle-up as the last ring dip, e.g., for the round of 12 I completed 11 ring dips and 1 muscle-up and for the last round I completed only a muscle-up and no ring dip. The transition time slowed me down a bit as I had a set of rings for dips and a higher set for muscle-ups.
My goal was to complete all rounds in unbroken reps. I achieved this goal.
I honestly expected this to be more difficult than it turned out to be. I wisely rested between all activities until the final rounds of 5-4-3-2-1. Unlike the day before, my heart rate never escalated to the point where I felt like I was going to pass out. I’m just that smart.
Time = 21:01
Uhm, I completed this workout in 2011, deadlifting 205# and finishing in 20:54.