imPRESSive

Tuesday, July 11 | 150/75

Luke and I enjoyed a 5.5+-mile walk at Carrier Park, including a visit to the Dog Park. Unfortunately, two of the dogs wouldn’t leave Luke alone, one even growling at him. The owner said, “They just want to run with him.” I replied, “And it appears that Luke doesn’t want to run with them.” I ended up running with all of them, attempting to keep the two from knocking over Luke. Uhm, if you can’t (or won’t) control your dog, don’t take her or him to a public dog park, kthx.

I worked out in the garage as our new solar power system was being installed. Yesterday was all legs and today was all legs and abs.

Strength
-25 unbroken double unders
Then (with no rest)
– Press, push press, power jerk X2, starting at 45# and increasing weight 5# each round until failure

This was difficult. No, not the 25 unbroken double unders, as I easily completed on first attempt all but 1 of 14 rounds. ‘Twas difficult immediately beginning presses, as even 25 double unders can leave one winded. In addition, completing the 2nd press after the press+push press+power jerk was physically and psychologically challenging. Don’t make me explain why.

I completed 1 set of press+push press+power jerk @ 110# but failed the 2nd press. That’s 26 presses, push presses, and power jerk and 350 double unders.

Conditioning
25-20-15-10-5 presses @ 50% of bodyweight (75#)
50-40-30-20-10 Abmat sit-ups

I almost hate to admit that I enjoyed this workout. I ensured that all presses were strict. I’d start of each round strong, completing as many as 15 (round of 25) and even 11 (round of 15) unbroken reps. When muscle failure set in, however, it was often a struggle to string together 3 or even 2. The only time I only did 1 rep was the 25th rep of 1st round. I didn’t, however, have any failed reps.

I completed sit-ups in unbroken reps.

Time = 11:54

I then met with KC from Piano Lab. The location is just 5 minutes from our home! I wasn’t sure how long our initial meeting would last, and was pleased when KC willingly spent about an hour with me not only discussing my goals but also providing instruction. Uhm, I played a few arpeggios. Uhm, I haven’t played arpeggios in years. Uhm, I had forgotten about the importance of turning one’s wrists.

I very much like her approach to instruction and am looking forward to meeting potential teacher. I did request that my teacher be an effective communicator. I’m not going to be able to listen to anyone whose language is infused with “you know,” “like,” “so,” “actually,” etc. I. Just. Can’t.

KC agreed with my approach to coaching and its applicability to teaching the piano: form, consistency, and then (and only then) intensity.

I’m 20 days into 30-day challenge of 4 octaves of all major scales. KC suggested that I “lead with the left” and spend 3 more times on left than right hand.

Wednesday, July 12 | Roxanne

With my heart aflutter, Luke and I went for a walk in the Experimental Forest. I’m pleased to say that there were no bear encounters! I did (and shall always) carry bear spray.

The installation of the solar power system continues. I bought the crew members donuts from Hole, and they were very appreciative.

BTW, I don’t frequent Hole (that sounds dirty) that often, but every time I do I’m greeted by name. I also engage in delightful conversation with the employees. Jeff is shocked that this occurs!

Okay, I have avoided back squats since ACDF surgery for two reasons:

  1. I don’t want to put pressure on my neck and spine.
  2. Unbeknownst to most, I pulled a groin muscle a couple of months ago. I wanted to ensure that I was fully recovered before I attempted heavyish squats so as to not make things worse. I’m smart like that.

My goal today was to back squat 200#, so I programmed a series to help achieve results. And it worked even better than I expected.

Strength
Back Squats
10 @ 95# with 3-second count hold @ bottom of squat
9 @ 105# w 3-sec hold
8 @ 115# w 2-sec hold
7 @ 125# w 2-sec hold
6 @ 135# 2 1-sec hold
5 @ 145# w 1-sec hold 
4 @ 155#
3 @ 165#
2 @ 175#
1 @ 185#
1 @ 200#

Since I achieved goal, I continued.

1 @ 205#
1 @ 210#
1 @ 215#
1 @ 220#

The lift @ 220# was a struggle, so I didn’t attempt 225#. Again, I’m smart like that.

Conditioning
Roxanne, Take 1
Complete burpee + handstand when Sting sings Roxanne
Complete burpee when remaining Police sings Roxanne 

This was too easy.

Conditioning
Roxanne, Take 2
Complete burpee + handstand HOLD when Sting sings Roxanne
Complete TWISTING burpee when remaining Police sings Roxanne 

This was fun!

Blue text indicates handstand hold following burpee. ‘Twas a loooooong handstand hold mid-song. BTW, one of the solar power workers didn’t realize I was holding a handstand and was startled when he saw me. This almost made me come off the wall!

Roxanne you don’t have to put on the red light
Those days are over you don’t have to sell your body to the night
Roxanne you don’t have to wear that dress tonight
Walk the streets for money you don’t care if it’s wrong or if it’s right
Roxanne You don’t have to put on the red light
Roxanne You don’t have to put on the red light
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light) Oh
I loved you since I knew ya
I wouldn’t talk down to ya
I have to tell you just how I feel
I won’t share you with another boy
I know my mind is made up so put away your make-up
I told you once I won’t tell you again it’s a bad way
Roxanne you don’t have to put on the red light
Roxanne you don’t have to put on the red light
Roxanne (you don’t have to put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (you don’t have to put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)
Roxanne (put on the red light)

 

 

 

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