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!

Calorie row

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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