Durham/Chapel Hill

Tuesday, April 23

I didn’t get an opportunity to work out until close to 5, and it had gotten hot. As I like to sweat, I was fine with this.

1-2-3-4-5-6-7 shuttle sprints to end of driveway and back & 5-10-15-20-25-30-35 8-count burpees

I did rest briefly on occasion when completing burpees. I was drenched form head to toe at completion. Time = 29:06

Deadlift
Singles working up to 90% of 1RM

That’d be 355#. And shit felt heavy. And was more than 90%.

Wednesday, April 24

Already 61 degrees at 7:30 when I took Luke and Cinna for a walk.

AFAP
Sprint 100m (50m up and back) + 3 PS @ 75#
10-20-30-40-50-50-40-30-20-10 LBH at the end of each round

Exhausting but rewarding. All rounds in unbroken reps. And 50 LBH is a mindf@ck. Time = 13:48 and AVG HR = 143 bpm.

AFAP
50 HPC @ 95#
100 Russian KBS @ 53#
150 Abmat sit-ups

It’s been ages since I’ve done a chipper, and I know not why. Perhaps I prefer programming activities that I know I can do unbroken? Perhaps that’s also a rhetorical question.

I completed HPC in reps of 15, 10, 10, 10, & 5 and KBS in reps of 15, 10, 10, 10, 10, 10, 15, 15, & 5. I began with 50 sit-ups but then didn’t keep track of reps. Time = 17:05 and AVG HR = 135.

I “rested” Thursday. Uhm, that meant spending the day on my feet training Presentational Speaking followed by an absolutely delightful dinner with (seated from my left to right) Tami, Jessica, Lorraine, Susan, and Wendy. I’ve missed them all.

Friday, April 26

I set the alarm for 5:30 and began working out at 5:45. The hotel gym had limited equipment.

10 RFT
10 burpees
30-second plank hold

Nothing too complicated but certainly something to get the heart rate up. And then down. And then up and down again and again.

Every 5 seconds for 13:05 seconds
1 fast and explosive air squat

Not overly challenging but fun (and somewhat challenging nonetheless).

I enjoyed a splendid meal with Evelyn and Thom. Yay!

Saturday, April 27

I enjoyed a delightful breakfast with Jaclyn. It was awesome to have one-on-one time with her. We’ve always had a special connection, and I know not why. Probably because I’m so awesome and she likes that. Ha!

I worked out after Jeff planting some trees and shrubs with Jeff.

40-min AMRAP
Run 200m
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups

My goal was to work continuously and to complete all rounds in unbroken reps. And I did just that. Boom.

I completed 12 rounds + pull-ups, pushups, air squats, and 16 sit-ups. That’s 2,800m, 70 pull-ups, 140 pushups, 210 air squats, and 276 sit-ups.

Sunday, April 28

10 RFT
1 strict HSPU
2 strict BTN C2B pull-ups
3 185# DL
Run 30m w 45# sandbag
5 parallette pushups
Run 30m w 45# sandbag

Time = 22:42

Monday, April 29

I worked out after teaching public speaking. I’ll be glad when the semester is finally over!

8 rounds
Row 10 strokes
5 FP @ 135#
15 box jumps with step down (l leg odd & r leg even rounds)
1 rounds
Row 1200 strokes
10 FP @ 135#
30 box jumps with step down, alternating legs

I like workouts with a challenging finish. I rowed over 1500m. Time = 23:04

Tuesday, April 30

It was in the low 80s by 5. I like it hot, hot, hot.

10-min AMRAP
Run to end of driveway and back
Cluster @ 75#
~Rest~
5-min AMRAP
Run to end of driveway and back
2 ub thrusters @ 85#
~Rest~
5-min AMRAP
Run to end of driveway and back
3 ub thrusters @ 95#

I completed 17, 10, and 7 rounds, and my heart rate average 130, 140, & 150 bpm, respectively. How cool is that?!

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