5s PRO, 5x5 FSL - c14w1d3
Tuesday - 14 June 2022
Workout: Calves, daily work, & bench WM + extra conditioning, 1225-1315 + 1520-1555 (50 + 35 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Kroc rows - L/R - 65 lbs - 10, 10, 21
d) Belted CR - 135 - 25, 20, 15
Towel hop tabata - 4x40/10
Bench - 190 - 17+5
Pwn’s The Last Castle - AMRAP, 20 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 alternating DB snatches - L/R - 40 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 KB swings - 28 kg
Rounds: 8; Time: 22:21
Funny, I recently said this:
and then turned around and missed on today’s bench Widowmaker! Mostly I’m annoyed—I gave it the ol’ college try, but just didn’t have it in me, I guess. Mis-grooved the first rep, my left shoulder got in my head, had to fight for 17, and then racked it for a brief 15-second pause, after which cranked out 5 more, just because. Trying to keep the end goal in mind, but even though I may be working on being willing to fail, actually failing still sucks…
And now, of course, Pwn is in my head again: Failure is anabolic!
Daily work and calf work was fine. New jump rope won’t be here until tomorrow, so I substituted a towel hop tabata for JR tabata. That certainly did the trick, even if I could feel my hips in a way I don’t with the jump rope. Probably the impact of left-right over the towel v. straight up-down with the jump rope (or really forward-backward for me, because I am an uncoordinated lunk!). I should probably get this into the rotation on a regular basis.
Anyway, I still have The Last Castle to squeeze in, and that’ll either come mid-afternoon or early-evening, because I’ve got some errands to run with my daughter.
Edit: Man, I know it was only the squat WM today that was above and beyond what is normal for Sunday workouts, but today all of that felt like a metric crap-ton of work. Anyway, it’s done and I’m still on schedule for the week. Did 7 full rounds in 19:21, was transitioning to DB snatches when the timer expired, realized I wasn’t going to beat last week’s time after those, and ultimately finished out 8 full rounds about 50 seconds slower than last week.