Hopped into the noon class for “The 20/20 Experience,” which is a new benchmark workout for NC Fit.
20 min AMRAP:
- 20 Box Jumps (24″)
- 20 Push Press (115#)
*Every 3 minutes including at the start, perform 20 situps.
I ended up getting 5+25 Rx. The barbell got heavy! I started with 8/6/6 trying to keep sets short and fast, but at the end, I was doing 5/5/5/5. Probably should’ve stuck with 95# and moved faster!
I’m off all week for the holidays, which is amazing. As a result, I’m hanging out with Quinn all week as well so no daycare. We ventured into the 8AM class hoping I could keep him occupied!
Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:
- 1@186 (f)
I think my 1RM is 185 from last week so I attempted 186. I ended up failing twice. Wasn’t my day! Still okay with it.
We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.
3-6-9-12-9-6-3 Push Jerk*
*15 Calorie row after each set
Last time, I used 135# (scaled from 155#) on the bar, and I wasn’t able to get all of the sets unbroken. This time, I scaled to 115#, and I did them all unbroken, which was the goal. I finished in 12:01 compared with 14:30 last time. I’d say I got a better stimulus this time around. #embracescaling #rejectego Still things I’m learning!
As part of the Wendler work-up, we had our 5-3-1 day for push press.
- 3 @ 95
- 3 @ 115
- 5 @ 135 (~75%)
- 3 @ 155 (~85%)
- 1 @ 185 (~100%)
I failed my first rep at 185, but I got the second attempt.
4 minute AMRAP:
- 2 Devil’s Press
- 6 Push Press
- 8 DB Suitcase Reverse Lunge
Rest 1 minute. Repeat starting where you left off.
Result: 8+12 with 40# DBs
I stuck with 40s instead of the prescribed weight (50s) to keep the intensity high.
Quinn had a fever so I was called into daycare to bring him home. Had to get in something quick. Basically no warm-up and then hit this one:
5 rounds for time:
- 50 Double Unders
- 15 Push Press (75)
- 10 GHD Situps
I modified the GHD situps from Toes to Bar just to keep my equipment all in the small spot while the main class went on. Time was 9:55 Rx. In and out in less than 30 minutes.
Hit the 5AM class to get the day kicked off right!
18-16-14-12-10 reps for time of:
- DB Push Press (50#)
- DB Suitcase Lunge
200m run after each set
Over 12:00, work up to a heavy complex of:
- 1 Push Press
- 2 Push Jerk
- 1 Split Jerk
I worked up 95, 115, 135, 155 (2x). 155 felt pretty solid.
4 minute AMRAP of:
- 4 Push Jerks (115)
- 4 Burpee Over Bar
Rest 2 minutes.
3 minute AMRAP of:
- 3 Push Jerks (95)
- 3 Burpee Over Bar
Result: 7 rounds even
Quinn was out of daycare today so instead of going to the gym, we had a family day at the Children’s Museum. So, Charlotte and I worked out on the patio:
100 Double Unders into…
- DB Push Press (35’s)
- DB Front Squat
Into 100 Double Unders