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

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