Row 500 meters
Run 400 meters
21 box jumps
Three times through
My time: 20:00
“Plus” because Christine normally doesn’t include any running. “Plus Plus” because I rode my bike to the gym and back. The long shallow hill on the last two miles to our house seem longer after a workout like this one.
15 reps of each, three times through:
Two-dumbbell front squats, 25 pounds
Two-dumbbell push-presses, 25 pounds
Kettlebell swings, 24 kilos
My time: 11:31
The warm-up included two 20-foot rope climbs. This was one of the few times I’ve climbed the rope more than once. Tom said that means I should start doing it with no feet. I think I would probably get about two pulls up and collapse.
21 thrusters, 21 pull-ups
15 thrusters, 15 pull-ups
9 thrusters, 9 pull-ups
My time: 5:56
I broke each set of pull-ups once.
Before the workout we did five sets of 5 back squats and I went up to 152 pounds. Then we practiced thrusters for a few reps to make sure everyone got the hang of it. This was all tiring enough, combined with a normal workday, to send my new, more efficient pull-up kip technique out the window. But I still made a point of not kipping any harder or pulling any higher than I had to to get my chin over the bar.
Past efforts at Fran. I wonder why, a year and a half ago, I used a 65-pound barbell and did not break up two of the three sets of thrusters? I broke up all three sets tonight. I suppose I must have been fresher on that day than I was tonight.
Tonight we also had the final Team Survivor class of this eight-week session. We had a “final exam,” evaluating their progress on push-ups, deadlifts, pull-ups, and air squats. So I had a long day. After all that I cooked myself a large piece of salmon and ate it all.
Run 400 meters around the building
21 kettlebell swings, 16 kilos for women
My time: 11:00
This was the first time I did all three sets of pull-ups unbroken. I decided to try a more efficient kip with less swing to save energy, and it worked.
What slowed me down the most tonight was the first run, when I had calf cramps in both legs and had to switch to a flat-footed waddle-jog to finish the 400 meters! Luckily in the second and third runs I had no cramps–not that I was especially fast. I hope next time I can combine the fast pull-ups with faster runs and reduce my time a lot.