Trifecta

Sunday, October 7

Some days I just need a 20-min AMRAP, and today was just such a day.

20-min AMRAP wearing 20# weight vest:
—3 strict ring dips
—5 strict & 3” negative pushups
—7 45# (barbell) back squats

This was tough. I managed to complete all round of ring dips in unbroken reps, and even this became a struggle to do as the clock ticked down. I completed all rounds of BS in unbroken reps as well, beginning with a power clean & jerk and ending with a behind the neck push press, i.e., I didn’t drop the barbell off of my back. Because that’d be a stupid thing to do. I only completed the first 5 or 6 rounds of negative pushups (hands on 45# plates) in unbroken reps, and then did most of the remaining rounds in reps of 3 & 2. The last rounds was singles. Gah!

I completed the 16th round with time running down, and I knew I’d only be able to complete another round at the most, so I made a conscious decision to NOT move a circle on the abacus. And I’m glad that I didn’t, because I complete the 7th BS of the 17th round just as the clock chimed. Had I moved a circle it’s unlikely that I would’ve been able to do so.

3 rounds for max reps:
Strict T2B, K2E, Abmat sit-ups for 30 seconds, rest 30 seconds
Strict T2B, K2E, Abmat sit-ups for 25 seconds, rest 35 seconds
Strict T2B, K2E, Abmat sit-ups for 20 seconds, rest 40 seconds
Strict T2B, K2E, Abmat sit-ups for 15 seconds, rest 45 seconds
Strict T2B, K2E, Abmat sit-ups for 10 seconds, rest 50 seconds
There is no rest between rounds

I obviously like this rep scheme. I completed T2B, K2E, and sit-ups the 1st, 2nd, and 3rd rounds, respectively.

This was very challenging.

Strict T2B: 10, 8, 7, 5, & 4; 34
K2E: 12, 8, 9, 6, & 6 (with 3 failed reps along the way); 41
Sit-ups: 16, 14, 12, 10, & 8; 60
Grand total = 135

Uhm, and I was too sore in both chest and abs to work out on Monday. That hasn’t happened in a while!

Tuesday, October 9

I knew I needed to program something that would allow active recovery. Burpees it is!

5-10-15-20-25-20-15-20-5
Calorie row
Burpees

My goal was to row the same number of strokes as calories, and I’m pleased to report that I did — and even rowed an additional calorie many of the rounds. I did, however, reset the rower each and every round. I also completed burpees in unbroken reps.

Time = 21:47

I felt much better after the workout.

Wednesday, October 10

I didn’t have time to work out until the late afternoon, and it was moist. M-O-I-S-T.

25 rounds NFT (but with 20-min time cap)
TNG clean + power clean + hang power clean + press + push press + power jerk @ 95#

This certainly felt like a metcon. I complete the 25th rep at 17:44. I then rested until the 20-min mark and continued.

I was slightly between all activities, i.e., I received bar for press and then completed dip for push press.

TNG clean + power clean + hang power clean + press + push press + power jerk beginning at 100# and ending at press failure

I set a goal to complete round @ 120, did so and completed round @ 125, and then failed press @ 130#. I had become too exhausted to continue.

I focused on proper form and execution from start to finish.

6:35 AMRAP
5-10-15… air squats
1-2-3… burpee pull-ups

Why six minutes and 35 seconds? Why not!

I completed through round of 30 air squats (all rounds in unbroken reps) + 16 additional air squats. That’s 96 squats and a mere 21 burpee pull-ups.

Advertisements

Strictly Ballroom

Tuesday, October 2

My days are filled. Sometimes my days are even fun-filled. Regardless, my days are almost always fulfilling.

16 rounds for reps
Work 30 seconds; rest 30 seconds
1 strict T2B
2 strict K2E
3 windshield wipers
Max rep double unders

A core workout indeed. I completed as few as 17 and as many as 27 dus a round. Yup, I missed quite a few. Transitions were slower some rounds as well. I nonetheless completed a total of 574 dus. I’ll let you do the math for T2B, K2E, and windshield wipers.

Faithful readers will notice that I often complete strict reps of most activities. Why? To protect my neck and hopefully not re-injure my spine. Besides, strict reps take much more body awareness and control. Aaaaand, strict T2B and K2E really work the core.

5-min AMRAP
Burpee + half twist + 6′ broad jump

Thus, I completed burpee parallel to where I broad jumped. For count of 3 I jumped 90 degrees to right or left, as I always faced the West wall of the gym/garage. I set a goal to complete 30 reps, had completed 16 at midway point, and managed to squeak out 36 good reps. Yup, I ended strong.

Wednesday, October 3

I had scheduled a rest day. However, I spent the morning teaching and the afternoon grading (sometimes rather shitty) speeches, and I needed the release. I took Luke and Cinna for a walk around the park and then got right to it.

21-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 30m (15m up & back) shuttle sprints
95# power snatch after each round

I completed 3 total rounds + 1, 2, & 3 sprints + 30m sprint. Huh?

That’s a total of 30 PS and 2460m of sprinting.

11-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 20 (10m up & back) shuttle sprints
105# power snatch after each round

I completed 2 rounds + 20m sprint + 1 PS.

That’s a total of 19 PS and 1020m of sprinting.

5:30-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 30 (15m up & back) shuttle sprints
115# power snatch after each round

I made it up but not down the ladder, completing 1-2-3-4-5-4-3 and 1 last 30m sprint.

That’s a total of 7 PS and 690m of sprinting.

Grand total = 56 PS and 4170m of sprinting. And that’s a little more than 2.5 miles.

Friday, October 5

“We” took Meg and Zac to the vet, and by “we” I mean Jeff waited in lobby with Zac whilst Meg was being checked and then he said in lobby with Meg whilst Zac was being checked. And I was with vet as Meg and Zac were checked. Both have clean bills of health, although Zac can stand to lose a few rounds.

3 push presses & 10 (5/leg) one-legged weighted box step ups (24″) with alternating leg high step

I began @ 65# and added 10# a round for push presses and began @10# and added 5# each round for box step ups, ending with 145# push presses and 45# step ups. Arms and legs and glutes and core and exhausting.

5-min AMRAP
1 strict L-sit C2B pull-ups
10-second headstand hold

Push then pull. This was challenging in that going from upside-down to vertical is always dizzying.

Uhm, and I can’t find the score, but I think 26 or 27.

Saturday, October 6

I modified a main site WOD. And it was good.

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds

I completed 1st round @ 95, 2nd round @ 105, and last round @ 115#. I completed 11, 9, 8, 6, & 4 reps 1st, 11, 10 (extra rep), 8, 6, & 4 reps 2nd, and 8 (failed a rep), 7, 6, 5, & 5 (extra rep) the last rounds for a total of 108 reps. I was pleased with performance and could’ve possibly gone heavier.

Then again, one need not lift heavy to get gains.

10 RFT
50m sprint (25m up and back) & 8-count DB burpee + HSPU

  1. Bend over and place hands on DBs
  2. Jump feet to strict plank
  3. Chest to floor
  4. Push up to plank
  5. Left knee to elbow
  6. Right knee to elbow
  7. Kick up to wall
  8. Strict HSPU

That was fun! Placing hands on DBs is a bit more challenging, as I’m used to hands being flat on mat. ‘Twas also a negative HSPU. I placed a towel on floor mat, i.e, I didn’t use the gym mat.

Time = 6:36

Mah Legs

Thursday, September 27

24-min AMRAP
5-10-15-20-25-20-15-10 air squats
Complete 1 deadlift @ 245# after each round

I worked continuously and managed to complete all rounds of air squats in unbroken reps. Rounds of 20 and 25 were a psychological challenge.

I did pause between one of the later rounds in order to let Luke in the house. And that meant walking up and down the garage stairs. Gah!

I completed 4 rounds + 5 & 10 air squats (and 2 dl).

That’s 34 deadlifts and 495 freaking air squats. ‘Twas no wonder I could barely walk the next day.

As I had worked out four consecutive days it was time for a rest day anyhow.

Although I did anything but rest. There are two times a year that I feel the need to deep clean, the Spring and Fall. This includes cleaning all of the closets, going through clothes and deciding what to donate to charity, etc.

I also watched Dr. Ford’s testimony and Kavanaugh’s pathetic outburst.

Saturday, September 29

I walked Luke and Cinna, spent two hours re-folding and then organizing some of Jeff’s clothing (with much more to go), walked Luke again, and then worked out. I needed to work out some of the soreness in mah legs, so the workout included rowing. I like to work out. (Notice correct usage of “work out” and “workout.”) I don’t like to row.

30 rounds Not For Time
Row 100m
1 strict chest to bar L-sit pull-up (+ strict T2B rounds 11-20 and strict T2B + strict K2E (rounds 21-30)
Strict weighted (45# plate) pushup (2 reps rounds 11-20 and 3 reps rounds 21-30)
Strict HSPU (max reps rounds 21-30)

May not look all that tough as it wasn’t for time, but believe me when I tell you the workout was challenging. I was covered in sweat from head to toe even though the gym was a cool 68 degrees.

For clarification, rounds 1-10 I completed a strict chest to bar L-sit pull-up, rounds 11-20 I added a T2B immediately following pull-up, and the last 10 rounds I added a K2E immediately after T2B. That’s a total of 30 pull-ups, 20 T2B, and 10 K2E as well as 60 pushups. I completed 3 HSPUs the last 10 rounds with the exception of the 21st (2) and 29th (4) rounds for a total of 50 HSPUs. Yup, I was bound and determine to get in 30 reps.

All reps were strict. For example, I stilled myself after pull-up and before T2B, doing the same thing for rounds that included K2E. Feet were together with nipples and face cheek touching floor for each pushup. Thighs didn’t touch floor either. For HSPUs all reps began and ended with feet together and heels above line marked on wall.

That’s what I mean by strict.

Sunday, September 30

My good friend (but not my best friend) Brian was in town for a bachelor’s party, and he visited our home and joined me for breakfast. I made homemade biscuits, cheesy eggs, pimento cheese grits, bacon and bacon covered in chocolate and coconut.

I took Luke and Cinna for a long walk, and then napped. Why? Because I had picked Jeff up from the airport at about midnight and then dropped him off at the airport at about 4 am.

I worked out in the afternoon.

16 rounds Not For Time
Row 10 strokes for maximum calories
1 back squat @ 150# for first 5 rounds, then increasing 5# remaining rounds
1 30″ strict box jump, increasing by 1 rep each round and completing in unbroken reps

I had planned on 15 rounds but did one last round with BS @ 205# because 200# felt good. I was, however, spent by the last round.

I rowed 12 calories 12 rounds, 10 calories the first round, and 11 calories three rounds. I experimented with damper setting, completing rounds with setting at between 3 and 8.5. It was harder to row 12 calories when the damper was set above 7.5.

Strict box jumps involved landing in full squat with elbows between knees and with both feet completely on box.

That’s 136 box jumps.

Monday, October 1

It’s hard to believe that it’s October. While the weather is slightly cooler, it certainly doesn’t yet feel like Fall.

And I’m okay with that.

I taught until about noon, graded outlines and speeches, took Luke and Cinna for a walk at Carrier Park, and then worked out.

10 rounds Not For Time
Sprint row 100m
3 TNG SDHPs beginning at 100 and increasing weight by 5# each round
3 clapping burpee HSPUs*

Whaaaaat?! Another day of rowing? But I hate rowing! Aaaaand, another day of a NFT workout? It’s almost as if I know what I’m doing.

Because I know what I’m doing.

For burpees:

  1. Hands to floor
  2. Jump feet to strict plank
  3. Chest to floor
  4. Push up and clap to plank
  5. Chest to floor
  6. Push up to plank
  7. Jump feet to hands
  8. Strict HSPU, i.e., begin and end with ankles together and no kipping

Rowing was exhausting. I recorded pace/500m, time, and strokes/minute. I averaged 1:33/500m pace, 19 seconds (with just 2 rounds @ 20 seconds), and 48 strokes/min (with a range between 47 and 52). Sprinting was exhausting, but I didn’t allow myself to fully recover before starting SDHPs. I rested very briefly between SDHPs and burpees. I allowed myself to almost fully recover before beginning next round.

SDHPs went well from start to finish @ 145#. I also didn’t miss any reps of burpees. I’ve become quite skilled at strict HSPUs, and not kipping is the best thing for my neck.