Heavy Day. No Strain, No Gain! ETK Week 9 Complete.

After spending half the afternoon at Ikea in Emeryville planning and ordering a friend’s new kitchen (she liked the way ours looked), we returned home empty-handed after both our credit cards were declined. I don’t really know why, as there was plenty of room on both of them. ???

Anyway, Val and I started our workout at about 6:15 this evening, as the sun was going down and a nice breeze was blowing in. Nothing like natural air conditioning.

Today was our heavy day, and as those of you doing ETK know (or are about to find out), once you hit the 5 X 5, you’re in for some hard work. We began with our usual warm-ups, rested for a couple minutes and began to climb our first ladder.

Val stayed with her 12 kg for most of her ladders, and then got brave on her last two and used the 16 kg for her first rung singles. What a day! I’m very proud of her and she’s worked hard to get to this point. Next week, she’s going to try to use the 16 kg for all of her singles.

As I wrote after our Medium Day workout, I modified my ladders and rungs to accommodate my 28 kg, in lieu of the 32. My ladders went like this:

First Ladder: 24 kg-1,2,3,4,5

Pull-ups: 1,2,3,4,5

Second Ladder: 28 kg-1,2,3,4; 24 kg-5

Pull-ups: 1,2,3,4,5

Third Ladder: 28 kg-1,2,3,4; 24 kg-5

Pull-ups: 1,2,3,4,5

Fourth Ladder: 28 kg-1,2,3,4; 24 kg-5

Pull-ups: 1,2,3,4,5

Fifth Ladder: 32 kg-1; 28 kg-2,3,4; 24 kg-5

Pull-ups: 1,2,3,4,5

As we finished our fourth set, Cameron came home and joined us by warming up and doing some light presses and pull-ups. Cameron can bang out 10 strict dead-hang pull-ups and he has a goal to get to twenty by early next year. I have no doubt he’ll get there.

For swings today, Anthony’s evil dice (get the workbook here) landed on a six. So we were tasked with swinging for 50 reps and resting for 10 seconds. Repeat for 6 minutes. We got to 150 with about 28 seconds left, so we decided to get an extra 50 to make an even 200.

After that, I did my ab work consisting of 20 Janda sit-ups, followed by 20 straight-leg sit-ups. We concluded with our lower back/hamstring stretches and then enjoyed a nice cold beer.


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