Mo’ Plates and Weights

Friday, September 15 | Skillz

Luke and I went for a very nice walk at the NC Arboretum. Uhm, ’twas nice except for the mean dog that nipped at Luke’s nose and drew blood! Uhm, and the asshole owners didn’t say a single word, nor did they stop to see what had happened. Luke licked his wound and is fine, but still. Assholes.

I’m rewatching “It’s Always Sunny in Philadelphia” and I”m enjoying the episodes even more then second time around. Dee is my favorite, followed by Mac.

Strength/Skill
Power snatches
10X10 touch and go and then singles

Ah, it feels nice to power snatch sans pain. For each and every round and rep I placed my hands just outside of the outer ring on the barbell, not even close to the collars. What a difference!

4 rounds @ 65
2 rounds @ 70
2 rounds @ 75
1 round @ 80
1 round @ 85
Singles @ 90, 95, 100, 105, 110, & 115#

I attempted 120# and got all up inside my head. Dammit. As 115# is my pre-surgery PR, I’m pleased. Disappointed, but pleased.

Skill
Strict, negative handstand pushups

As I haven’t completed negative HSPU since surgery, I didn’t quite know what to expect. Uhm, I ran out of plates to stack. I increased height each round and successfully executed 11.5″ strict, negative HSPU, and I’m confident that I could go farther and further. (See what I did there? Farther is distance, further is degree.)

I need mo’ plates.

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Saturday, September 16 | Pull Up to the Bumper, Baby

Luke, Jeff, and I went for a walk, including a visit to the dog park. Luke couldn’t be less interested in other dogs, as he only wants to stay near Jeff and me. (“Jeff and me” not “Jeff and I,” as I wouldn’t say “Luke wants to stay near I”. Remove the other person from the sentence and you can’t go wrong. Well, some of you can, but that’s another story.) We enjoyed another wonderful breakfast at King Daddy’s and Luke was once again lavished with attention.

Oh, and I saw a few folks, including one of the owners, from the box where I used to be a member. Uncomfortable? Not for me! I know that I’ve made gains due to my own programming and that it’s highly unlikely I would’ve made many if any improvements had I stayed. There, I said it. Shitty programming leads to shitty results. There, I also said that.

Strength/Skill
Weighted chest to bar pull-ups
Establish 1RM

As yesterday was pushing, today was pulling. I don’t want to walk around like a STDB. Wearing the weight vest, I began with 10#, added 5# each round, and worked up to 40#. Yup, I ran out of weights!

I need mo’ weights.

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Conditioning
4RFT
1-2-3-4-5-4-3-2
Unbroken pull-ups
Unbroken and rebounding box jumps
Complete 1 no jump & clap burpee before first rep of pull-ups and box jumps each round

For example, 1 burpee, 1 pull-up, another burpee, and 1 box jump to start. One burpee, 2 pull-ups, 1 burpee, and 2 box jumps next, followed by one burpee, 3 pull-ups, etc. Get it? Good. Going on.

My right hand hasn’t completely recovered from recent tear, so I made sure to have pumice stone, chalk, and towel (to wipe off yoke) nearby. It’s not often that I program rebounding box jumps due to potential injury. Oh, and my shin is now healed, i.e., no scab, from recent box jump debacle.

That’s a total of 96 pull-up and box jumps and 64 burpees.

Time = 21:15

Jeff was also working out (for only the second time together since the move), so my space was limited. And that’s okay.

By the way, Jeff seldom reads this blog. I know, right? You should shame him into doing so.

Sunday, September 17 | AF Rx+

I know, I know, I need a rest day. Jeff had to unexpectedly leave for the airport at 10:45 am instead of 5:30 pm, so I needed to occupy my time. Jeff and I did take Luke for a nice walk at Carrier and French Broad Parks and then Luke joined us for breakfast at Sunny Point Cafe. Everyone remarks about what a well behaved dog Luke is. The world needs more well behaved dogs and children.

I practiced double unders, but was disappointed when I attempted Air Force (10-20-30-40-50-40-30-20-10 unbroken reps) and missed the 19th rep of the round of 20 descending. I got all up inside my head. But, wait!

AFAP (10-min time cap)
10-20-30-40-50-40-30-20-10 unbroken double unders
1-2-3-4-5-4-3-2-1 strict handstand pushups

I completed all rounds of double unders in unbroken reps and finished the entire workout in 9:53! I felt quite accomplished. I know I can easily complete 50 unbroken double unders; this is a mind game, however, because if you miss a rep you have to begin again at 10 reps. Yup, Air Force as prescribed has a 10-minute time cap and all rounds of double unders must be unbroken, or (like I just said for those of you paying attention) you must begin again at 10 reps.

I actually stopped after the round of 10 descending and yelled “Fuck yeah!”

I remember attempting this with Coach Jack way back in 2011 and I completed most recently in March of last year, sans HSPUs. The HSPUs made the workout much more difficult, you know, because shoulders.

I rested a few moments, changed into my new running shirt and shoes (yes, I wore shorts), and headed to the park.

Run 5K

Yup, I felt the double unders. Today certainly wasn’t a maximum effort.

Time: 22:30
Pace: 7:14 mpm
Splits: 7:21, 7:23, 7:02

That was fun!

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