In my quest for lean superhero-ness, I’m following the 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Once upon a time…
…it was Prince Dave’s birthday. The Prince and Princess made homemade banana pudding with a recipe from Cook’s Illustrated and topped it with homemade whipped cream. (The Princess had a known whipped cream problem.) The kingdom celebrated and rejoiced the date of the Prince’s birth. But the very next day, a dark cloud — conjured into existence by The White Lady — engulfed the land. The Prince and Princess were despondent, short-tempered, and weary beyond their years. But then they remembered that the surest way to defeat The White Lady is to eat the meats and plants of the land, to drink deep of fresh cool water, and to sleep. The very next day, they stormed the castle to reclaim what’s rightfully theirs, and lived happily ever after (or at least until the next sugar-indulgent birthday).
This morning’s castle storming adventures, for your reading pleasure…
run around the parking lot (maybe 600m)
10 air squats + 10 pushups + 10 air squats + 10 pushups
slow good mornings
65% of max = 5 reps @ 105#
75% of max = 5 reps @ 125#
85% of max = max reps @140#. I did 9.
65% of max = 5 reps @ 50#
75% of max = 5 reps @ 60#
85% of max = max reps @ 70#. I did 5.
1:00 jump rope
Russian stepups, 20# box
50 feet waiters’ walk, 25# db
Completed rounds: 4 + jump rope, burpees, and stepups
Did you storm the castle today?
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