Build up to starting clean - 75, 95, 115, 135, 145#
LIFT MOVE WORK
1 Rep Max Clean
4 minute window
Attempt 1 - 145#
Attempt 2 - 155#
Attempt 3 - 165#
Attempt 4 - 175# (fail)
155# matched my previous best and 165# was a new PR! I was pretty close at 175# and need to work on getting under the bar. (Lifters, knee sleeves, thumb tape)
Rest 2 minutes
Pull-ups
4 minute window
37 reps
Started off strict and quickly switched to kipping singles. I was ecstatic with this outcome. I was targeting 30-35 reps and came out of the gate pretty hot and was pleased with how well I could hold kipping singles. (WOD shoes)
Rest 2 minutes
8 Minute AMRAP
20 Double Unders
6 Single Arm DB Push Press (left arm) 50#
6 Single Arm DB Push Press (right arm) 50#
6 Burpees
R1 - 2:03
R2 - 2:37 (4:40)
R3 - 2:17 (6:57)
R4 - DNF - 20 DU + 5 push press
139 total reps. This was as tough as I expected, but I paced it well and was very happy with my performance. My double unders were hit or miss and actually improved with subsequent rounds. The push presses were difficult and I need to use my legs more. The burpees were incredibly taxing and it was tough to get back on the rope. (WOD Shoes, calf sleeves, elbow sleeves)
Overall this was a great format. I was feeling really good during the cleans and targeting an attempt every 75 seconds. I was a little winded on the pull-ups, but not horrible. The AMRAP was definitely work. The burpees were truly a sticking point.
Janet coached/scored me for the test. Feedback points included getting under the bar on cleans, do kipping singles the whole time on pull-ups and improve breathing technique on AMRAP. I should always be shooting for unbroken sets and should have warmed this up more.
I came across an interesting Facebook Marketplace (Frank-Stephanie Knappe "Gym Equipment") post that was offering Medicine Balls (12 & 14#), Battle Ropes, Stability Balls with Rack and Leather Bulgarian Bags (17 & 26#).
The Bulgarian Bags caught my eye as I have looked into these in the past and have never pulled the trigger. Although I rarely use my 50# sand bag, 26# is a nice alternative and priced right at $100 as this is a Size Medium Bag that would retail for $166 + $30 shipping from Suples.
The have also been in the market for a rope, but the price point is not nearly as attractive at $40. A 30 foot 1.5" rope would cost me $60 at Titan Fitness.
If I could manage both items for $100 or $120, I would probably take both home.
If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.
I went up from last week
5x170 (vs 165)
3x180 (vs 175)
1x195 (vs 190)
5x185 (vs 175)
3x195 (vs 185)
1x205 (vs 195; 81% of 1RM)
Metcon
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
I scaled this to 32 calories of rowing and was finishing around 2:30. With transitions, I scaled to 25 wall ball shots at 12# and finished in 4:07, 4:01 and 4:06 respectively. These were good scales.
Athlete will execute one clean from the hang position, and then one from the floor
I went 95-100-105-105 on the hang cleans and 110-115-115-120-120-125 on the hang clean + clean.
Metcon
Metcon (Weight)
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM
Score: Attempts Successfully Made x Weight of Barbell = Total Load Lifted
All of my attempts were at 105# and I went 20/20 or 2100# total.
This was a repeat of 8/19/2021 when I went up to 100# on the HC and 115# on the clean complex. I did the metcon at 105#. Essentially, a little heavier on the weightlifting which felt great and same on the metcon.
I have gone back and forth on getting a hyperextension for quite some time. I do think it is a valuable tool for building posterior chain strength. While not as versatile as a GHD, it should take up a smaller footprint and be a more suitable addition for my garage gym. This one is being offered by Spencer Bowersmith on Facebook Marketplace for $200. He also has a elbow supported knee raise that he is offering at the same $200 price point. I have zero interest in that item. But this Hyperextension would allow me to get rid of the piece of crap I have right now that cost me $40 and I am 100% comfortable selling at cost or a loss.
A Rogue bench popped up on Facebook Marketplace for $50 and was quickly snapped up. After that I decided to go ahead and get the other one on Facebook Marketplace for $100. It was in good shape and when I considered $210 retail + $65 tax and shipping it was practically a no brainer.
While I would still like to have an adjustable bench, I really would not use an adjustable bench as often as I will use this flat bench, which is an upgrade from my Cybex bench (that I will hold onto.)
