One Hundreds

I rested Sunday, even though I really wanted to work out.

Monday, October 29

AFAP
4 rounds
Run 400m
And 3 sets
– 5 stiff-legged deadlifts, 65#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
3 rounds
Run 400m
And 2 sets
– 5 stiff-legged deadlifts, 75#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
2 rounds
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 85#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 95#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 100#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster

I needed and endurance workout, and an endurance workout this was. I programmed with the intention of working for about 40 total minutes. Done.

Times: 16:48; 11:10; 5:56; 3:59; 3:46 for an accumulated time of 47:39 and work time of 39:39.

Boom. Just a few seconds shy of 40 minutes.

The most challenging part was, of course, the strict presses (although hang muscle cleans were almost as equally challenging).

Tuesday, October 30

AFAP
100 strict L-sit C2B pull-ups, beginning each rep with dead hang

Rest

AFAP
100 strict HSPUs

I set a goal to complete both pull-ups and HSPUs in 25 minutes or fewer. I had to work hard to ensure that I did so.

While I was generally able to complete more reps of HSPUs than pull-ups each round, I had to rest longer between sets of HSPUs. For example, I only completed 6 pull-ups compared to 9 HSPUs at the start of the activity.

I completed 6 pull-ups the first set, then 14 sets of 3 reps. I completed set of 2 reps until the very last 10 reps. Yup, singles.

I did miss one rep. Dammit.

Time = 23:33

I completed 9 strict HSPUs, followed by set of 4, 4, 3, 4, 4, 4, and then sets of either 3 or 2 until (you guessed it) last 10 reps. I had completed 50 reps in a time of 12:23.

I was worried that I wouldn’t be able to complete all 50 reps in fewer than 25 minutes, so I didn’t let myself look at the clock. BIG mistake, as I failed the very last rep! I counted to 10 before attempting again and nonetheless met my goal.

Time = 24:31

Wednesday, October 31

Uhm, yeah, so my upper body felt a wee bit sore.

Tabata row for max calories

I nearly died.

I rowed 7 calories the first 6 rounds and then only 6 calories the last 2 rounds. Dammit.

Score = 60 (true tabata score of 6)

AFAP
100 strict Toes to Bar

No better way to stretch out the upper body than by hanging on the rig! As I knew I would need less rest and recovery time, I set a goal to complete in fewer than 12 minutes.

I completed a set of 11 followed by a set of 6 reps. I then completed 3 sets of 5 reps, 4 sets of 3 reps, 11 sets of 3 reps, and all remaining sets in reps of 2. No singles today!

Time = 11:35

Boom.

(I made ghost cupcakes for the neighborhood kids. Aaaaand some of the parents. Ha! I also made biscoff cookies. Deliciousness.)

Thursday, November 1

A blustery and unseasonably warm day. For a change of pace, I worked out in the morning.

“Roxanne”
Complete a burpee each time “Roxanne” is sung; hold handstand remaining time

Always a good warmup.

AFAP
100 burpee + 24″ strict box jump

For box jumps, I ensured that I landed with both feet on the box and in a squat with elbows between knees. I stepped down for each rep, alternating legs halfway through workout.

My goal was to complete in unbroken reps. My strategy was to work at a steady pace, only picking up the pace during the last 15 reps. I had completed 50 reps when the clock read 7:58, so I set a goal to complete in fewer than 16 minutes, i.e., negative split.

Time = 15:35

Boom.

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