Metcon
Complete as many rounds as possible in 10 minutes:
12 DB Deadlifts, 2x40 lb
9 DB Power Cleans, 2x40 lb
6 DB Push Jerks, 2x40lb
4 Rounds, 118 Cals, 140 BPM
Comments: Short on time this morning so I did strength in my garage. My daughter walked out earlier than usual and was ready to go so I stopped in the middle of strength and took her to school. Walking back into the somewhat heavier sets really sucked. Skipped accessory and did a metcon instead.
Hell yeah. I told you that you were catching up to me. Nice ride Trent!
Nice lifting today. Walking back in and jumping off with heavy sets definitely makes the weights feel like they weigh about double what they should. Still a strong effort. That metcon looks intense.
Thanks Shane. I’m not sure what happened there. A big body builder guy that I talk to sometimes in the gym was on the bike next to me, so maybe I unconsciously wanted to push it harder so I could finally beat him at something.
3 Rounds:
12 HS Iso Lat Row, 90 PS
10 Arsenal Shoulder Press, 45 PS
Box Squat
20x135
20x135
43:00, 484 Cals, 133 BPM
Comments: That was harder than it looked. Finishing off with the widow maker squat sets was tough. Really big surf today and tomorrow. I have to go up to Emerald Isle so maybe it will be at least side/offshore up there.
Ha ha, yeah, should be interesting. Ended up not going up to Emerald Isle today so no surfing. It is big out front but really big and really choppy. So I probably couldn’t even make the paddle out. Guess I’ll just have to work…
I keep promising myself I will at least try to surf this time in the Philippines. Don’t get a lot of big waves where we’re at but I hear about people surfing on other islands a lot.
You should give it a shot. You swim well and are definitely athletic enough. You don’t want big waves when you are trying it out. Just rent a long board and go for it (or get a lesson). You’re lucky just to pop up and go straight for a while your first several times. I picked it up in my mid-twenties. Didn’t have a wife, kids or serious career at that point and I surfed almost every day. It took about 50 times out before I (accidentally) went down the line (went right or left instead of going straight). Just paddle out and give it a shot.
Metcon (Murph Prep)
Cindy with 20 lb Vest
Complete as many rounds as possible in 20 minutes while wearing a 20 lb vest:
5 Pull-ups
10 Push-ups
15 Squats
22 Rounds (PR +2 Rounds), 285 Cals, 160 BPM
Note: 10 Rounds at 8:25
Note: 20 Rounds at 17:40
Comments: With as crazy as everything has been lately, I had totally forgotten that next weekend is Memorial Day. In years past I had spent two months or more working up to Murph, but have done exactly nothing this year. I still might do Murph next weekend, so I wanted to at least do some sort of prep. I decided to do Cindy with a 20 lb vest today, which is basically the middle of Murph (20 rounds). Today, I managed a PR of 22 rounds. That is 2 better than my last attempt in 2019. Honestly, at this age, and with everything going on in life, a good Murph prep might just be staying in damn good all around shape leading up to it, but not overdoing the prep. I feel like in years past I have felt tired going into it and that may have been from too much prep work/training. Maybe this year will be a good one. Not running in months will not help though…
Yes. I’ve been doing that one each year (usually on Memorial Day weekend) for the last nine years. It is sure to test your physical and mental fortitude.
Congrats on the PR Trent. That is impressive you set a pr that is from 4 years ago. I think you are on to something with your approach to your annual Murph.
At least with the Murph you don’t have to run that far.
Very solid workout today Trent. Ending a strong squat session with 25 x 135 will definitely put hair on your chest. Also some damn strong DB flat bench work. What is this coupling burpees with other exercises? You are a madman.
Ha ha, thanks Shane. That was a good one alright… Squats felt super light and I’m guessing that is because of the widow maker sets last week. DB bench was feeling light as well. I had no real plan when I went up there to do intervals. Just jumped on the rower, then walked over and thought it would be fun to combine burpees and other exercises. It definitely got the heart rate up.
Ha ha, thanks my friend. After that set I just sort of rested on the racked barbell for a minute while the vitals worked their way back to normal. It’s weird being in the gym and wondering if that was the set that finally makes you keel over and die.
Accessory
4 Rounds:
7 Pull-ups with Chain
12 Decline Push-ups
15 Goblet Squats holding a 50 lb Medicine Ball
10:17, 135 Cals, 157 BPM
Garage
20 Back Extensions
Metcon
From Josh Bridges
Complete as many rounds as possible in 10 minutes of:
10 DB Ground to Overhead, 2x40 lb
10 Burpees
10:00, 3 Rounds, 135 Cals, 154 BPM
20 Back Extensions
Comments: Boomerang session this morning. Started briefly in the garage. The intent was to work up to some weighted pull-ups but my daughter was ready early to go to school. Stopped in at the gym and did strength and accessory. That accessory was rough. Came home and finished up with back extensions and a metcon. Done. I will probably go pretty light the next few days and try to rest up for Murph.