Sunday - 29 September 2024 Workout: Conditioning, 1235-1325 (50 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
Great party: Hot sausage, Peruvian chicken, homemade meatballs, taco meat, and sloppy joe—just the meat, no buns. There was also pulled pork and Italian chicken, but those never made it to my plate. Had two slices of cheese, I think a singular cracker, a few cocktail-sized samosas, and like two carrots as I waited for the mains to be served. Hit the cookie table, too, when the time came, but not too hard—way below what I anticipated, which was a cool surprise. It was a long afternoon and evening of grazing—also very atypical, particularly when I do a water fast until it’s time to eat. In the end, I’m pretty happy with how I played it.
Week 4 starts today, back into PPL/B. Straight into this work after church, and I’m glad I waited as the rain finally stopped. Transition to walking took forever today, for whatever reason.
(Modified) Sit Rep 22.2 WOD - for time AMRAP, 25 minutes
10, 9, …, 2, 1
Alt box step-up - 20-inch - 2x35 lbs
DB squat clean - 2x35 lbs
Assault bike - 60 seconds Time:Rounds: 4 + 12 (going 10, 9, 8…)
4 rounds of:
a) Hanging knee raise - 15
b) Alt. shoulder-tap plank - 30
c) Mountain climber - 30
Fasted.
Bit off more than I could chew with that WOD, and my original modification included the Assault bike ride as “between-round recovery.” Called an audible after the 2nd round and gave it as much time (and effort!) as I could.
Oh well—I was drenched in sweat and my chest was heaving by the end, so it served its purpose.
(Inspired by) Uplifting WOD - AMRAP, 20 minutes
a) Leg curl - 80 lbs - 8
b) Deadlift - 275 lbs - 5
c) Pull-up (strict, various grips) - BW - 3 Rounds: 6 + 0
4 rounds of:
a) Ab mat crunch - 15
b) Side plank - R - 30s
c) Lying leg raise - 15
d) Side plank - L - 30s
Fasted.
Sadly, a 275-lbs deadlift for 5 reps is about my limit: I tested a rep at 315 and another at 295, and while I completed each of the single pulls, there was no way I was doing either one for 25 or 30 reps over a 20-minute AMRAP.
Could’ve started a 7th round, but I wanted 5 in 20, and I actually got 6, so I stayed on my knees to suck the air out of the room while the 15 or so seconds that remained ran off.
Took some weights up, increased my pace—especially on those pull-ups at the end. Went band-assist from the start, but really focused on the eccentric: slow and controlled, full extension at the bottom, no bouncing. Still hit a wall in the last several sets, but they were better (and faster overall) than last time around.
Saturday - 05 October 2024 Workout: Conditioning, 1030-1105 (35 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
At a swim meet this afternoon—both kids have aged up, so we no longer have to be there by 0-dark-30. Shouldn’t be too late getting in, either, so we’ll have a fairly normal evening.
Moved at a decent clip this morning and finished up a full 15 minutes faster than last Sunday!
Edit: Forgot to say: I felt a big WHOOSH! this morning, and I can finally see a bit of the “you’re getting leaner” that my wife has mentioned. No where near where I want to be, but I’m well on my way—just gotta stay the course!
Sunday - 06 October 2024 Workout: Conditioning, 0640-0720 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes
Fasted.
Yesterday was a good day: my son qualified for the big December meet in two of his events, and my daughter (re-)qualified for one of hers.
We’re back at the pool this afternoon, but I was able to knock this one out early. Glad I did, too—fall is in the air, and it was nice to be outside for a bit!
(Modified) 030208 WOD - AMRAP, 20 minutes
a) Power clean - 75 lbs
b) Jump rope - 50
c) Push-up 20 Rounds: 4 + 19 (5 full in +2:00)
4 rounds of:
a) Alt. bicycle crunch - 30
b) Tuck-up - 15
c) Plank - max time - 65s, 65s, 65s, 65s
Fasted.
Modified power clean weight to 75 lbs (down from Rx 95) and replaced 25 double-under with 50 singles. Probably should’ve gone with 95 lbs, though, to get more emphasis on my yoke. That said, I was huffing and puffing throughout, so this WOD served its purpose.
