Nothing to do with the post, I just love this picture!
Monday morning Derrick got a great workout in with waited Andrew Whitener:
3, 3, 3+ at 70%, 80%, 90% of:
For active rest we threw in controlled ab wheel roll outs between deadlift sets, and under/overs (3 x each direction) between strict press sets. Felt pretty good while focusing on keeping my body fluid on the deadlifts and was able to pull 390# 6 times. I know I could have struggled with 2-3 more reps, but I really want to get these with perfect form. Presses were, well, about the same as always. I got 145# for 5 reps and continue to just feel like I am not improving with shoulder work. But my programming has been changing, so, we'll see. Our metcon:
3 rounds of:
6 each arm DB snatch 65#
15 box jumps 24"
20 half moons 32" SB
I did this before (6/14) and got 8:06. This time I got 6:36. Sweetness!
In the evening, Dan and JP came out to The Garage to join Derrick and myself, my clients Teddy and Brian showed up early and were able to cheer us on through this insanity:
2 rounds w/ 20# vest of :
10 squat clean thrusters 115#
10 pull ups
10 lateral jump overs (over a 12" plyo box)
2 rounds w/ no vest of:
12 reps of the same exercises.
(Video up on YouTube. It's a bit rusty as it's my first video taken, edited, and uploaded all from the new iPhone)
Holy spent. Dan and I went first and it knocked us both clear out. Flew right through the first round, then just hit a wall on the barbell work. The pull ups and jump overs never really got me all that much, but the higher reps with that barbell got me banging out combos of singles and triples from round 2 on. I finished in 9:36 with Dan right behind in the low 11's. JP and Derrick tore through the WOD with lighter weights and the effort there was absolutely awesome!
Today was at the track with Brian, George, Fred, JP and Derrick. We busted through Brian fitness test for Princeton Football:
16 x width of the football field and back in under 18 seconds with 45 seconds rest in between. I hung with Brian to assure the time stayed sub-18, which it did for all but 2. That meant 20 burpees at the end of the session. Next we did this:
4 laps of:
sprint straight away
double step up stadium steps
bear crawl down stadium steps (do this three times as you move down stadium)
I got this in 16:18 with George coming in around 18 and everyone else coming through in a mixture of the mid-20's. This was SO much fun. The inverted bear crawls lead to a complete lack of recovery time leaving everyone so gassed. Then, 20 quick burpees and done!
Never Stop, GET FIT.