I rested Wednesday, and it was good. And much needed. Three consecutive days of burpees left me feeling slightly sore. I also knew that I was going to be completing 4 consecutive days of workouts that include wall ball shots. And I dislike (but don’t hate) wall ball shots.
Thursday, July 19
150 RFT of medicine ball burpee + medicine ball clean + wall ball shot (20# & 10′)
This was more challenging than one would imagine, as having to complete 1 wall ball shot at a time, and always beginning with a medicine ball clean, tended to slow me down and somewhat throw off my rhythm. I did work steadily, completing rounds of 10 until the last 20 unbroken reps.
Time = 24:17
That’s about 10 seconds a rep. I did rest briefly between rounds of 10 reps, often wiping the sweat off of the ball(s). See what I did there?
Friday, July 20
75 (85) RFT of strict HSPU + 155# DL + wall ball shot (20# & 10′)
Uhm, I doubted that I had completed 75, when in fact I had, and completed an additional 10 rounds. I completed 75 rounds in a time of 27:49 and 85 rounds in 31:04. I had no failed reps, and I was surprised that I was able to do that many strict HSPUs without failing. Deadlifts felt easy the first 50 or so reps and then began to feel heavy.
I eventually had to place a towel on gym mat, as my hands began to dangerously slip when I set up for HSPU. And that’s never good.
Saturday, July 21
‘Twas a rainy morning, but I nonetheless took Luke and Cinna for walks. ‘Twas also a chilly 62 degrees.
I then made 4 dozen white chocolate chip cookies and 2 dozen cocoa devil’s food cupcakes. I made boiled white frosting later in the afternoon, resulting in cupcakes covered in frosting and topped with a cookie. Delicious!
30 RFT of 5 unbroken T2B + 15-second strict plank hold + 5 unbroken wall ball shots (20# & 10′)
It was kinda sorta nice to complete continuous reps of WBS, although I did begin all 30 rounds with a medicine ball clean. I had no failed reps. Much like with HSPUs the day before, I surprised myself by completing all rounds of T2B in unbroken reps.
Time = 26:54
That’s about 55 seconds a round, including the 15-second handstand hold. Given the time it took to transition between activities, I’m pleased with performance.
Sunday, July 22
Four days streak, bitches! I took Luke and Cinna for long and short walks, respectively. I then enjoyed two delicious “old fashioned blueberry muffins” and made using the Sunny Point Cafe cookbook. Next? The garage/gym with Luke.
Uhm, my abs were sore. One hundred-fifty knees to elbows reps will do that to you.
11 calorie row
9 Russian KB swings, 53#
7 Abmat sit-ups
5 wall ball shots, 20# & 10′
My programmer is awesome. And this workout, whilst not overly challenging, was nonetheless just what I needed. In fact, I’d put this in the category of active recovery.
I focused on rowing 20 strokes/minute and 1 calorie/stroke, and was generally successful. KB swings presented no issues, and all rounds (as with remaining activities) were completed in unbroken reps. Sit-ups were the most challenging, you know, because of sore abs.
And more wall ball shots. But honestly, 5 unbroken reps felt kinda sorta easy.
I chuckled a few times whilst looking at Luke, who stationed himself in front of the rower. He certainly knows how to relax.
Time = 24:56
I rested briefly, and then set up 10m course on 5th Ave. in front of neighbor’s house. I like the course because it’s 10m uphill and (duh) 10m downhill.
11 unbroken & strict pushups
5 shuttle sprints, 10m forward and 10m backward
This was quite exhausting. Luke joined me for part of the workout, and I then asked him to sit at the end of our driveway and wait for me to finish. He did just that.
Time = 5:26