Strength workout today was 3x max reps pull ups. First round I got seven (pretty good for me). After resting, I got four reps on the second and third sets. I’ll have to grease the groove with pullups over the next few weeks.
10 Minute AMRAP of:
5 Hand Stand Pushups
10 Box Jumps
I used a 24″ box, doing knee head stand push ups. Got in 10 rounds, plus all the push ups and 5 box jumps. The box jumps were my weak spot.
I knew that today’s workout would be quite difficult, but I didn’t think it would knock me down so badly.
For time:
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 “clean and press” at 36 pounds (a weight-lifting exercise)
25 more pull-ups
I didn’t scale the workout down near enough. I could do any one or two of the exercises as I scaled them, but I didn’t acknowledge the cumulative effect that such aggressive exercise would have. I did Fran last week with jumping pullups, so I decided to do JPU from 1 20# bumper plate. I should have used two, or a 12″ box. I thought I could do 50 133# deadlifts, but moved down to 89# after the first 15. For my push-ups, I did 25 strict, then struggled through 25 knee push-ups. Box jumps on a 24″ box. I can do this height, but it gets slow at the end. Maybe could have done a 20″ box instead. 89# floor wipers, then dropped to 67#. I only did 30 reps before quitting. I felt like I was gonna pass out. My heart was racing. By this time, I was so wiped out that I was doing one or two floor wipers at a time and needing lots of rest between reps.
I’m sure that this one will come up again. I’ll scale it properly next time and I know I’ll get through it.
“Kelly”
Five rounds for time of:
Run 400m
30 Box Jump (24″/20″)
30 Wall Ball (20#/14#)
I didn’t know what to expect from this workout. I knew it would be long; the running alone would take between 10 and 15 minutes. There would be no way I’d be able to finish this workout with a 20# ball, and I was hesitant to use a 14# ball since I had to switch from a 14# to a 10# the last time I did wall balls (10 days ago). I also haven’t been good with 24″ box jumps. I always would jump all the way up with straight legs instead of jumping and landing in a squat, then standing up.
I made it through the whole thing. Wall balls were slow, but good; box jumps too. During the third round, I decided that I would do only four rounds. I was just too tired; the workout sucked. After the fourth round, however, I was too tired to remember that I had made that decision until about 10 steps after I started running. I couldn’t really stop now. I struggled through the last round with Darren finishing a couple of minutes before me.
Splits:
Time: 36:56