3 X 40

I’m not recording many of my workouts, e.g., 20/10 tabata DB hang power cleans (score = 10), 10/10 tabata mountain climbers (score = 12 r&l), 100, 90… 10 r&l steps on treadmill @ 7:30 mpm pace and 10, 9… 1 50# DB burpess (time = 12:13).

Oh, wait, I guess I just did.

The gym at the SF hotel consisted of a treadmill, broken bike, elliptical, and a strange assortment of DBs. And just enough space for that equipment. I did quite a few additional squats, pushups, sit-ups, and burpees in my hotel room.

Presentational Speaking training was a success. I travel to NY this week and Boston the last week of the month.

Sunday – Tuesday, June 10 – 12

40-min AMRAPS

Sunday
100m row
2 strict HSPUs
4 pull-ups
8 HR pushups
16 Abmat sit-ups
32 air squats

See what I did there? This was tough, particularly when the air squats arrived.

Score = 12 rounds + row, 2 HSPUs, & 1 pull-up
Totals
1200m row
26 HSPUs
49 pull-ups
96 pushups
192 sit-ups
384 air squats

Yes, all bodyweight. Yes, much volume. Yes, a shitload of squats.

Monday
5 reps each of:
Stiff-legged deadlifts
SDHP
HPC
PP
BOR
Then 25 unbroken double unders

As there was, again, much volume, I kept the weight at a light 75#. Uhm, light at the beginning of the 40 minutes but increasingly heavy as the workout progressed. In addition, HPC, PP, and BOW were TNG. My forearms were on fire!

Knowing that I had to do unbroken dus was a MF. I did, however, complete all rounds in unbroken reps and therefore didn’t have to redo any reps. Yay for that! I had completed just under 10 rounds at the 20-minute mark so I set a goal to complete 20 rounds. I surpassed that goal.

Score = 20 rounds + 18 reps
105 DLs, SDHPs, & HPCs
103 PP
100 BOR
500 double unders

Tuesday
3 reps each of:
Ring rows
Russian KB swings, 53#
Medicine ball cleans, 20#
V-ups
Box jumps, 20″
Then 100m sprint (50m up and back)

Again, see what I did there? Just 3 reps allowed me to work consistently and with little rest. Once again a high volume. I had completed just over 18 rounds at the 20-minute mark and set a goal to complete 39 rounds.

Score = 39 rounds + 15 reps (just 100m shy of 40 rounds)
120 reps of all activities and 3,900m run. Uhm, that’s just 100m shy of 2.5 miles of running.

I was a sweaty, blathering mess. And happy!

I don’t recommend that many folks complete 3 back-to-back endurance workouts. And certainly not some of the fools that I call friends. You know who you are.

~~~

BTW, three training attendees took me aside on three separate occasions to ask me if I had ever been told that I look like Stanley Tucci. That shit never gets old.

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