No better way to kick off the weekend than with a good thrashing.
Strength Skill:
- Strict Weighted Pull-ups (5-3-3-1-1)
I finished with 40 pounds on the weight vest, but I'm not even remotely close to my previous PR. The groove needs grease!
Metcon:
"A Lotta Tabata":
Hoo, boy. Who knew lifting an empty bar could be such a punch in the gut?
The muscle snatches weren't so bad. I did ten reps in each of the first few rounds, and I tried my damnedest not to dip below that number. But towards the end, I managed only nine muscle snatches in 20 seconds.
After a too-short one-minute breather, I had the same experience with the back squat to push-presses (which, for all intents and purposes, is just like a behind-the-head barbell thruster). I started with ten reps in each of the early rounds, but dipped down to nine by the end.
Even with exhaustion beginning to set in, I had a great time with the deadlift to bar push-ups (do a deadlift, then set the barbell down and do a push-up with your hands gripping the bar, touching your chest to the barbell). This is an unbelievably awesome full-body movement. It takes a while to do, though, and I managed only four full reps with each round.
Last up: Split jerks. Not having done these before, it took me a while to get accustomed to the movement. My natural inclination was to plant my right (dominant) foot forward and shoot my left leg back, but dorsiflexing my left ankle still makes me wince. After attempting that once, I switched it up, jumping my left leg forward so I could land more flat-footed. Unfortunately, my experimentation cost me a rep, and in my first set, I managed only seven split jerks. I was able to crank out eight in each of the next three rounds, but the extra rep didn't count, so in the final two sets, I decided to stop when I reached seven.
I got tired. Sue me.
Result: 9 + 9 + 4 + 7 = 29 as RXed.
"A Lotta Tabata":
- 6 rounds of Tabata muscle snatches (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
- Rest 1 minute
- 6 rounds of Tabata back squat to push-presses (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
- Rest 1 minute
- 6 rounds of Tabata deadlift to bar push-ups (135lbs / 95lbs - 20 seconds of work, 10 seconds of rest)
- Rest 1 minute
- 6 rounds of Tabata split jerks (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
- Rest 1 minute
For each of the four movements, count the lowest number of reps achieved in one 20-second set. Add up the four numbers for your score.
Hoo, boy. Who knew lifting an empty bar could be such a punch in the gut?
The muscle snatches weren't so bad. I did ten reps in each of the first few rounds, and I tried my damnedest not to dip below that number. But towards the end, I managed only nine muscle snatches in 20 seconds.
After a too-short one-minute breather, I had the same experience with the back squat to push-presses (which, for all intents and purposes, is just like a behind-the-head barbell thruster). I started with ten reps in each of the early rounds, but dipped down to nine by the end.
Even with exhaustion beginning to set in, I had a great time with the deadlift to bar push-ups (do a deadlift, then set the barbell down and do a push-up with your hands gripping the bar, touching your chest to the barbell). This is an unbelievably awesome full-body movement. It takes a while to do, though, and I managed only four full reps with each round.
Last up: Split jerks. Not having done these before, it took me a while to get accustomed to the movement. My natural inclination was to plant my right (dominant) foot forward and shoot my left leg back, but dorsiflexing my left ankle still makes me wince. After attempting that once, I switched it up, jumping my left leg forward so I could land more flat-footed. Unfortunately, my experimentation cost me a rep, and in my first set, I managed only seven split jerks. I was able to crank out eight in each of the next three rounds, but the extra rep didn't count, so in the final two sets, I decided to stop when I reached seven.
I got tired. Sue me.
Result: 9 + 9 + 4 + 7 = 29 as RXed.
