A guy who makes Tabata Workout songs (check him out at tabatasongs.com) came to RNCF this morning and recorded me, Katie, and Andy doing some random tabata movements. It was actually really fun. Here is one of his videos.
20 sec MU (6 MUs)
2 x KB Swings (35)
2 x T2B
2 x Power Cleans (65)
NOTES: This was actually a really great warm up. It was fast and got my heart rate up really quick. My forearms were pretty smoked after this.
1000m Row
TIME: 4:29.6
NOTES: Andy told me to get under 4:30. I took that very literally. My row didn't feel that great. Although the tabata stuff warmed me up, I don't think my legs were awake. Plus, it's really hard for me to speed up a row. If I start slow I'm going to end even slower.
OH Squat
Find a 3RM off the rack.
3 x 85
1 x 115
3 x 135
3 x 155
3 x 165 (I got 2 solid reps. I got about 3/4 of the way up on the 3rd and just dove forward. I might have been able to save it, but I almost fact planted right into the rack.)
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| 155# OH Squat |
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| 165# OH Squat. I'm literally so pale that my skin is reflecting the light. |
NOTES: I'm really paranoid that I'm going to miss these squats at Regionals after seeing some big names get booted this past weekend. But, I hit the 155 pretty easily today, so that makes me feel better.
Back Squat
1 x 165
1 x 195
1 x 225
1 x 245 (PR!)
1 x 252 (fail)
1 x 255 (PR!!!)
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| 255# Back Squat! (with a bonus air squat from Andy) |
NOTES: I really wanted to be able to hit a 250# squat! And I finally did (+5lbs!). My legs actually felt pretty fatigued from yesterday's workout, but I was able to turn on that 'beast mode' switch. Ha. When I got 245 I didn't really realize it was a PR until I counted the weights. I actually 'squatted' 252, but I was about 1" too high. So, it was a no rep. I/Andy decided to just throw on the extra 3 pounds and try it again. Since I have this awful, awful habit of dropping the heavy bar over my precious head, Andy 'spotted' me today to make sure I didn't dump over my head. Luckily he didn't have to do anything since I stood up the 255!
Event 6 Remix:
100 DU - 40 HSPU (3:35)
Rest 3min
100 DU - 20 HSPU (2:28)
Rest 3min
30 T2B - 10 Axle Push Press (100lbs) (2:04)
Rest 3min
20 T2B - 10 Axle Push Press (100lbs) (1:48)
Rest 3min
10 Axle Push Press (100lbs) - 90ft Walking Lunge w/ Axle (3:20)
TIME: 25:16
NOTES: My forearms blew up really fast (from all the pre-tabata stuff), and then my shoulders started to hurt on the DUs. The 20 HSPU actually felt really good. My T2B were great today. I was able to knock out a huge chunk in the beginning each time. I got more and more comfortable with the axle each round (6/4, 7/3, 10). As usual, the lunges were awful.
Post-Work
5 x 5 Good Mornings (65, 85, 105, 125, 125)
4 x 20 Hollow Rocks
Cheers to the law library!
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