This is a weird week for me and a shorter one than normal, with me taking a trip to hopefully go sell some books at a writer’s convention in Utah this weekend. I wasn’t sure I was going to get a Wednesday workout in — nor sure I wanted to ahead of sitting on a plane for a couple of hours — but when I heard what it was I decided I wouldn’t skip it. 🙂
So I arrived today for a noon workout with Coach Bill. Drea was finishing up her workout and Nick came in a bit after I did. We worked through the week’s warm-up with a few additions for hip and wrist mobility before tackling the assault bike for 5 minutes.
Now… I have a hate/hate relationship with the Devil’s tricycle. I hate it and it continues to hate me back. So any time I get on, it’s a struggle. Today was no different. I pushed for a minute and then took a break and then did a few chunks of 20-40 seconds with pauses in-between to appease my aching shoulders and knees. Not my favorite thing, but I did what I could.
And after that we did a warm-up series with an empty barbell. Front squats. Thrusters. Push jerks. Everything we were doing during the workout itself. And before long it was time to start adding some weight to the bar. Here’s how it went…
- Front Squat
- 95# x8 (warm-up)
- 135# x5 (warm-up)
- 155# x3 (warm-up)
- 175# x3
- 185# x3
- 195# x3
- 95# x3
- 135# x3
- 155# x3 (first one was rough, but last two went ok)
- Push Jerks
- 135# x3 (went ok)
- 145# x3 (wow these were rough)
- 145# x3 (two out of three went ok)
According to my notes, my 1RMs in these movements are:
- Front Squat: 245# (July 2017) – 195# is 80%
- Thrusters: 175# (May 2016) – 155# is almost 90%
- Push Jerks: 185# (July 2017) – 145# is almost 80%
So I guess I was right in the sweet spot of that 65-85% of my 1RM. Everything felt heavy today, but I did ok. 🙂
Tried logging my scores, but Triib seemed to run into some issues so I’ll have to backtrack and try again next week.
Thanks Bill for a fun class and great work Nick!