As Ginger, Max, Luke, Zac, and Meg awakened me at 5am (and once I’m awake, I’m wide awake), I decided to attend the 6am session, coached by Fatty McFatterson, aka Michael Kelley.
I prefer structured mobility. Just saying.
2-3 Warm-Up sets
3×3, last set heavier than last time.
For whatever reason, I had not recorded last week’s FSs. Michael Kelley recalled that I lifted 190# for final set. He must read my blog or something. I warmed up with 5 reps of 95 & 135, and then did 3 reps of 165, 180, & 195#. During my last rep of 180, Michael Kelley “coached” me, saying, “Up, up, up!” While completing last rep and racking the bar I said, “I got it.” He replied, “You don’t like when I don’t coach you, and you don’t like when I do coach you.” Let me state this clearly, Michael Kelley: I just don’t like you. Hugs! Chad was kind enough to provide encouragement during my last heavy set of 195#. Thanks, Chad! You’re my favorite coach! By the way, 195# is 88% of 1RM and 120% of my bodyweight. I guess 3 reps should feel heavy. Yes? I said, “Michael Kelley, I just did 3 reps of 195 pounds.” He said, “I’m disappointed in you. You should have lifted 200 pounds.” And that, ladies and gentlemen, is an example of effective coaching and encouragement!
High Bar Back Squat
1×20, heavier than last time
I wasn’t looking forward to this, as I knew the weight was going to feel very heavy. And it did. I completed 20 reps of 175#. I had to frequently rest between reps, and that’s okay. Yes?
Wall Ball, 20#
While Michael Kelley had written “Paul Po” on the whiteboard, he was smart enough to also have written “N/A”. He’s smarter than he is good looking, but that’s not saying very much. I’d estimate that his IQ is the same as his waist size: 48.
This was a fast and furious met-con, and I liked it very much. For the first time in ages, I think I may have gone out too fast. Egad! My goals were to complete all rounds unbroken, and to complete the met-con in less than 5 minutes. I did not complete all rounds unbroken, but I did complete in less than 5 minutes with 14 seconds to spare. (Shhh! Don’t tell Michael Kelley my time.)
I completed rounds of 3, 9, and 15 unbroken, and round of 21 wall balls in reps of 5, 6, 5, & 5 and burpees in reps of 7, 5, 4, and 5. This was exhausting! My score = 8.
If time permits, 1-3 sets of weighted planks.
I completed 2, 1-min held planks with 35# & 1, 1 minute and 15 second plank with 45#.
My left arm and bicep are feeling much, much better.