Thursday, March 28
Although ’twas a cold start to the morning, it was a pleasant 45 degrees when I worked out (in shorts and a tee) at 10.
AFAP 10 Days of March
1 strict HSPU*
2 strict L-sit C2B pull-ups
3/arm 3″ (45# plate) pushups
4 70# KB SDHP
5 parallette passthroughs
6 strict T2B
7 plate air squats
8 Russian KBS
9 WBS, 20# & 10′
100 (50/leg) mountain climbers
* Each activity begins with 20m (10m up & back) shuttle sprint
Begin with sprint and HSPU, followed by sprint and 2 pull-ups and sprint and 1 HSPU. Get it? Got it? Good.
I completed all rounds of activities in unbroken reps. I did slow down for the last 20 mountain climbers. Sheesh, my abs were on fire!
This was intense, as I worked constantly. The proof is in the average heart rate of 176 bpm.
Time = 26:45
Friday, March 29
The new front door was installed; thus, I needed to be home most of the day. Dammit. I wanted to go shopping. Mañana.
Every 45 seconds: rest additional 15 seconds when increasing weight; all rounds TNG
PC&J @ 65#
5 rounds of 5 reps
PC&J @ 70#
5 rounds of 5 reps
PC&J @ 75#
5 rounds of 5 reps
PC&J @ 80#
4 rounds of 5 reps
PC&J @ 85#
3 rounds of 5 reps
PC&J @ 90#
2 rounds of 5 reps
PC&J @ 95#
1 round of 5 reps @ 100, 105, 110, & 115#
That’s 125 reps. That. Was. Rough.
Saturday, March 30
Another gorgeous day in Asheville! The day began with a 3.5-mile walk at The Biltmore with Luke and Cinna.
10 RFT whilst wearing 25# weight vest
12 calorie row
2 strict pull-ups
4 HRPUs
6/leg box step-ups 20″
I’m glad I purchased a new weight vest, as it’s much more comfortable than my old one.
This was exhausting, and I often had to briefly pause to wipe the sweat off of my brow.
The hardest and easiest activities, for whatever reason, were the box step-ups and HRPUs, respectively. Rowing is always awful, and today was no exception. I did manage to row 12 calories in 10 strokes a couple of the rounds. My average heart rate was 144, and steadily rose to a high of 157 by the end of the workout. That’s steady work, folks.
Time = 24:30
