I coached the 6am and attended the 5:15pm session, led by one Michael Kelley. You may know him from such blogs as “I hate Michael Kelley”, “To know Michael Kelley is to loathe Michael Kelley”, and “Michael Kelley – my worst nightmare”.
Strength
High Bar Back Squat
10 @ 50% | 100
10 @ 60 % | 120
10 @ 65% | 130
10 @ 70% | 140
10 @ 75% | 150
Rest 2-3 minutes between sets.
Although I disagree, as I feel my 1RM is probably more than 200# (as my FS 1RM is 205#), I followed Michael Kelley’s guidance and based percentages on 200#. I recorded all lifts, and made sure to review recording before advancing to next set. Once again, all lifts felt – and looked – solid. My form has improved significantly, and I owe it all to Michael Kelley’s brother, Thomas. Here’s the last set of 8 reps @ 150#.
Barbell Bentover Row
8 reps, heaviest weight possible, rest 30 seconds
Front Squat
5 reps, heavier than last time, rest 60 seconds
4 rounds
We did this same routine last week, and Michael Kelley encouraged us to increase the weight. I did just that. I increased both BBR and FS by 5# each round, beginning and ending with 100 and 115, respectively, for BBR, and beginning and ending with 130 and 145#, respectively, for FS. 145# is 70% of 1RM and 2# more than bw.
Conditioning
5 Rounds for Max Reps
40 seconds Burpee Box Jumps
20 seconds rest
Uhm, I almost wish I hadn’t witnessed the melee of the 6amers, as I freaking dreaded this met-con. When all was said and done, however, I kinda sorta enjoyed it. I completed 11 reps each round for a total of 55 reps, and used a 24″ box. I should have, however, completed 12 or more reps for rounds 3 and 4, but stopped at 11 and let the clock tick down the remaining 5 seconds. Why, you ask? As I completed 11 the first round, I determined that I should keep steady and complete the same number of reps each round.
Jeff attended the session with me. I know, right? Can you believe it?
Tags: barbell bent over rows, burpee box jumps, front squats, high bar back squats
