That’s “Fran” spelled backwards, in case you were wondering.
I was the first to arrive at CFZ (surprise, surprise!). When Michael Kelley arrived he asked me if I’d be willing to try out a dynamic mobility activity. I’m game, as is Michael Kelley. (For both of us, the “m” in game is silent.) The activity consisted of my assuming a plank position, throwing my legs in the air, Michael Kelley placing a large rubber band around one or the other of my legs, and then thrusting me from side to side. I liked it. I liked it a tremendous amount.
Michael Kelley should never tuck in his shirt. He was wearing red shorts (size XXL) and a black shirt, and when he pulled up the back of his shirt all that I could see was ass. Bulbous ass.
I shared a rack with Thomas today for no other reason that I could not think of a reason not to. I’ll have to try harder next time.
Work up to 4 x 5 heavier than last week.
I like homonyms. The homonym of “week” is “weak”, and that’s what I was feeling this morning. My goal was to lift 4 sets of 5 reps @ 115#. I lifted 1 set of 5 reps @ 115, struggled with the second set and only completed 4 reps, and completed the last two sets of 5 reps @ 110#. The very last lift was a struggle, but I managed to lock it out overhead.
There was no way that I was going to do “Fran” this morning.
3 x 50m alternating reverse sled and dead pulls, 55#
After having completed this just 12 hours prior, I knew this was going to be painful – even if the weight was 35# lighter. My goal was to complete all rounds without stopping at the turnaround and with far less rest time between rounds than last night. I did just that, and I was a sweaty, heaving mess when I finished the last round.
I think Michael Kelley is afraid that I might leave him. He was kind enough to place a floor mat, two 30# dumbbells, and a thin resistance band outside, and then to provide instructions for what I was to do next. I probably will am likely to may not may leave you and then come back and then leave you again won’t leave you, Michael Kelley.
Dumbbell floor presses, max reps
25 pull aparts
This, too, was challenging. I’m attempting to stay focused on form, and not concern myself with time. I completed 25 presses the first round, and 15 the remaining rounds for a total of 70 presses and 100 pull aparts.
I think I’m going to like this Westside Barbell programming…