Sunday, August 11, 2013

8th & I (am)

Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%

185; 200; 215; 230; 245

Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%

160; 185; 200

6 weighted step-ups/leg (135)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (155)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (175)

Washington-Lee High School Track (pm)

"Burpee jogging":  50 burpees in 5 minutes (20# vest) (every 6 seconds)

Notes:  Good start to the training week.  Hoping to really dig in these next few weeks and start laying a strong foundation.  The set of 6 squats at 245 was very difficult.  And the two sets of 5 front squats at 200 were brutal.  I've made it back to the portion of the Hatch Program where I had to stop a few weeks ago after hurting my back.  I'm hoping to keep chipping away.  Threw in some weighted step-ups as accessory and they felt strong.  Chin-ups broke down after the first 10, but it was good to get in the volume.  

It was "take-2" of "burpee jogging."  Mary Catherine did it with me and we actually set the clock for 7 minutes of burpees, performing 1 rep every 6 seconds.  I decided at the outset to go for 5 minutes and then make a judgment call mid-workout whether to stop or keep going for the full 7 minutes.  I decided to stop at 5 rather than going to the "dark side."  Mary Catherine, on the other hand, went for the entire 7 minutes and came out of it in decent shape.  Pretty amazing!  I'll probably go for 6 minutes next time, with my goal being to get to where I can handle 100 in 10 minutes, with the 20# vest on, without much of a problem.