I admit to being a wee bit sore and quite spent after three consecutive days of 40-minute workouts. I enjoyed my day of rest on Wednesday, although I didn’t like that my flight from Greenville to Newark was delayed almost three hours.
I was aware early to prepare for the first day of training in the Big Apple. I’m happy to say that the training went well. I’m kinda sorta good at teachin’ that there public speakin’ and alls.
I worked out after grading outlines. The gym at the Tuscany hotel is quite nice. The nicest part? I was the only one working out!
Thursday, June 14
AFAP
5 rounds
200m row
10 6-count burpees
10 DB thrusters from the hand position
10 roundsÂ
100m row
5 6-count burpees
5 DB thrusters from the hand position
What a gasser! I did have to set up DBs on lower level but enjoyed skipping up and down the stairs.
Time = 29:19
I had intended to work out Friday before a day of training but, alas, I did not. ‘Twas an exceptionally long day, as my flight was once again delayed. I didn’t get home until after 2 in the morning.
Saturday, June 16
My ass was dragging, and it took positive self-talk to drag said ass to the gym/garage. I’m glad that I did, as the workout was just what I needed.
Every other minute for 10 rounds
5 strict presses, increasing weight 5# each round
I began at 65#. Uhm, and completed 11 rounds, completing last round at 120#, 6# less than PR. My arms were tired. But that didn’t keep me from doing thrusters! Make that clusters.
AFAP
Cluster @ 95# + lateral barbell burpee + 5 LBHs
What a cluster fiesta! See what I did there?
Time = 18:50
Sunday, June 17
I was awake at 6. I fed the kitties, took Luke for a long walk around the neighborhood, went grocery shopping, and then baked a coconut cake. As the cake was cooling on the racks, I worked on my rack. Not really, although I have bench press programmed for later this week.
EMOM for 32 rounds (2 miles)
Strict and freestanding HSPU + 100m sprint + high box jump
Each round took about 30 seconds, which was just enough time to set up box and more than enough time to recover.
AFAP
16 rounds (1 mile)
100m sprint + 315# deadlift
I was shirtless (I know, right?!) and wore weightlifting belt. I focused on sprinting very quickly and then immediately setting up for a heeeeeaaaaaavy deadlift.
Time = 8:20
Uhm, and that’s faster than some of you can run a mile of shuttle sprints.
I was spent. I had a cold glass of chocolate milk as my recovery. I then showered, had a light lunch, made the frosting for the coconut cake, and then enjoyed a slice.
