Stacked Deck

THU AUGUST 04, 2016 | DECK OF CARDS

Metcon (Time)
| weighted air squat (45/35)
| sumo dead-lift high pull (95/73)
| toes through rings
| negative pushup (45/35)
Ace | 10 burpees
Joker | 400m run

– Begin with shuffled deck of cards
– Complete activity & number of reps, e.g., 9 of clubs = 9 toes through rings
– Jack = 11, Queen = 12, King = 13 reps

I coached the 6 am session, dropped Luke and Lucky off at the house, coached the 7:15 endurance session (24 minutes of 100m repeats), took the dogs for a walk, and then headed to the box.

As is often the case, I felt better after the workout than I did prior to the workout. Yup, yesterday took its toll on most everyone. Not me, of course, but everyone else. 🙂

I programmed today’s deck of cards to be less challenging then it’s been in the past. No wall ball shots, box jumps, chest to bar pull-ups, or thrusters. With the possible exception of toes through rings, movements were doable by most athletes. Regardless, it’s a hell of a lot of volume.

People often confuse endurance with stamina. Today’s workout took stamina.

  • Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Another way to look at is by thinking of endurance as the ability to sustain low intensity movements over a long period of time (e.g., running and rowing) whilst stamina is the ability to generate force with one’s muscles for an extended period of time (e.g., a high volume of SDHPs, pushups, etc.).

Coach Josh led the session. I worked out in my usual area, i.e., at the front of the box. ‘Twas hot. The deck was drawn as follows:

  1. 4 SDHP
  2. 9 toes through rings
  3. 8 weight air squats
  4. 10 was
  5. 5 SDHP
  6. 13 SDHP
  7. 10 burpees
  8. 11 was
  9. 2 negative pushups
  10. 12 SDHPs
  11. 10 burpees
  12. 10 ttr
  13. 6 SDHP
  14. 12 ttr
  15. 7 ttr
  16. 7was
  17. 6 npu
  18. 3 npu
  19. run 400m
  20. 8 ttr
  21. 3 was
  22. 2 SDHP
  23. 10 npu
  24. 4 npu
  25. 11 SDHP
  26. 6 was
  27. 4 was
  28. 13 was
  29. 9 npu
  30. 10 burpees
  31. 9 was
  32. 8 SDHPs
  33. 13 ttr
  34. 8 npu
  35. 5 ttr
  36. 11 npu
  37. 11 ttr
  38. 13 npu
  39. 7 ttr
  40. 10 burpees
  41. 3 ttr
  42. 10 SDHP
  43. 7 npu
  44. run 400m
  45. 5 npu
  46. 6 ttr
  47. 9 SDHP
  48. 2 was
  49. 12 was
  50. 2 ttr
  51. 4 ttr
  52. 3 SDHP
  53. 12 npu
  54. 5 was

Sumo deadlift high pulls presented the biggest challenge, but I nonetheless did most sets in unbroken reps. I did all sets of toes through rings, weighted air squats, and burpees in unbroken reps. I’m still babying my shoulder so I didn’t rush through the pushups. I did, however, rest a check on the floor to ensure that both thighs and chest touched the floor.

Running was a welcome relief.

FullSizeRender-90

Time = 29:49

Yup, I have stamina. And I’m modest, too.

SAT AUGUST 06, 2016 | AND IT’S TIME TO FEEL GOOD!

Metcon (Time)

25-20-15-10-5
– Walking overhead lunges/leg (45)
– V-ups

I rested Friday. And it was good.

Conditioning before strength? Why, yes!

I coached at 8:30 and 11 and worked out at 9:45. The session was led by newly anointed Coach Jay.

The continuing issues with my left shoulder impeded my performance with walking overhead lunges in that lunging wasn’t difficult whilst holding the plate overhead was. I had a difficult time keeping my balance. Uhm, the only round of lunges I completed in unbroken reps was the very last of 5. I was, however, able to complete rounds of 25, 20, 10 & 5 V-ups in unbroken reps.

The V-ups were challenging in that Luke took possession of my yoga mat just as the workout began. I now have road rash.

IMG_2446

Time = 10:01

Back Squat (5-5-5-5-5)

Work up to your heaviest set of 5 reps

As I wasn’t able to attempt clean & jerk, bench press, or snatch 1RM this week I wanted to not only attempt but achieve 5RM for back squat. My previous 5RM was 210 (with 1RM being 257). Two hundred fifty-seven is 180% of bodyweight and 210 is 82% of 1RM.

I completed sets @ 155, 175, 195, 205, & 215 – a PR! The last rep of the set was a struggle and I moved forward on my toes too. Coach Jay said, “Good reps.”

Lucky is a wonderful dog, and he and Luke get along splendidly. It never ceases to amaze me that in a home that’s 2600 square feet that the five of us (Luke, Lucky, Meg, Zac, and me) co-exist in about 10 square feet.

FullSizeRender-89.jpg

 

 

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