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.

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