MON FEBRUARY 29, 2016 | KEEP YOUR HANDS ON THE BAR
Deadlift (Establish 3RM)
Lead Day! In preparation for upcoming Battle of the Ages, I was looking forward to deadlifts. I love deadlifts. I completed set of 3 @ 365. I was still a little tired from Sunday’s hero WOD, so I didn’t push it.
25 medicine ball cleans (20)
What, more running and pushups? Well, as I was the only person to run 3 miles and complete 200 pushups the day before I only had myself to blame.
As we began the first run I heard the pitter patter of feet behind me, but they weren’t little as I expected. Who did I expect? Laurie. Who was running on my heels? Darren. I was thus surprised by 800m time of 2:58. I completed ring pushups and began with 25 and 20 unbroken reps the first and second rounds, respectively. I completed both rounds of medicine ball cleans unbroken. Whilst not a particularly challenging workout, I enjoyed it nonetheless.
Time = 12:31
TUE MARCH 01, 2016 | MR. CLEAN
Power Clean & Jerk (Establish 3RM)
I just wasn’t feeling it and only managed to match PR of 150#, failing third rep @ 155#. Dammit.
Metcon (AMRAP – Rounds and Reps)
10 power C & J @ 65@ of 3RM
50 Abmat sit-ups
This was a burner! I set goal to complete rounds of sit-ups in unbroken reps. I made sure to slather on the Bodyglide but nonetheless chafed. I completed power C&J at 100# and was often able to string together quite a few at a time.
Score = 3 rounds + 19 reps (40 power C&J and 169 sit-ups)
WED MARCH 02, 2016 | PULL, PUSH, SQUAT
100 chest-to-bar pull-ups
95# push presses, 125 reps
95# back squats, 150 reps
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Another main site WOD, and I liked it! I attended the 9:30 session and was the only male present. All of the athletes faced the garage door yet I faced them. Why? So that I could more easily glance at the clock.
I set a goal to complete the activities in the same amount of time and I came close to achieving this goal. I didn’t pause to record exact time when I completed any of the three activities but did record completed reps each round.
Chest to bar pull-ups: 25, 20, 18, 17, 16, & 4 (+ 18 push press); estimated time 5:15
Push press: 18 (- 4 pull-ups), 21, 20, 19, 17, 17, & 13 (+ 9 back squats); estimated 6:25
Back squats: 9 (-13 push press), 23, 24, 24, 22, 21, & 27; estimated time 6:15
Finishing time = 34:55
Work time = 17:55
The pull-ups were the easiest whilst the push presses were the most difficult of the activities to perform. I did manage to complete as many as 10 unbroken push presses, often doing so at the start of each round. Uhm, 150 back squats at a mere 95# was tough and 95 quickly felt like 195. I did have a strong finish!
I truly enjoyed this WOD!
Whilst coaching the 11:45 session and listening to the song “Like a G6” Maxine asked, “Why would anyone write a song about cheese sticks?” Feeling so fried like some cheese sticks. Ha!
I bumped my head with the barbell whilst transitioning from push presses to back squats. That hurt.
I’m watching “Into the Woods.” Stephen Sondheim is a genius.
I made cashew/coconut chicken strips for dinner. ‘Twas delicious.
I was the 3rd place male masters+ finisher of the Lurong Living Resolution Challenge and I won some pretty sweet stuff. I’m giving Jeff the Nanos.