Morning folks. I slept hard for a good 5 hours last night and woke up feeling a bit exhausted as a result. Don’t ask me how that works, but I definitely had multiple body parts (knees & ankles) that were popping and snapping at me as I moved around. It was fantastic.
After a meeting at work, it was time to head in for the 8:30 class with Ev. Thursdays are always a bit more entertaining when I get to work out with my wife. 🙂 We had Coach Bill today, plus Jonathan, Brent, Joe, Jenny, and Melissa. Caleb came in early to do some mobility work before the 9:30 class as well.
We started with some foam rolling, which was good. And then we did a 3 round warm-up:
- 200m run
- 5 wall balls (20/14#)
- 10 push-ups
- 15 sit-ups
By the last 200m run, my body was complaining enough that I decided to turn it into a 100m, but the rest worked ok.
Then we went through some work with a PVC pipe:
- strict press
- push press
- elbow mobility
- split jerks
And then worked through a few movements with an empty barbell:
- strict press
- back squat
- straight-leg deadlifts
- front squats
- push jerks
After that, we added some weight and did a few reps. I did:
- 95# push press
- and upped it to 115# push press
My issue however was C2B pull-ups. I had no pull today. Even my normal pull-ups were awful, but that’s what I scaled it down to. Regular kipping pull-ups.
The workout was:
- 21-15-9 reps for time of:
- Shoulder-to-overheads, 135/95# (or 115/75# or 95/55#)
- Chest-to-bar pull-ups (banded or strict press or regular pull-ups)
How’d we do?
- Evie finished in 8:31 with 75# and banded pull-ups
- I finished in 12:04 with 115# and regular kipping pull-ups (11 & 10 reps, 6, 5, 5, 5 pull-ups, 5-5-5, and whatever sets I could do, then 9 reps and a mix of 3, 2, and 1 rep sets)
My shoulders were on fire. I had a tough time convincing my body to raise my arms over my head. Pushing was one thing, but pulling was completely different. Definitely a struggle and I was definitely the last person done.
But as we keep pointing out… DFL > DNF > DNS. So I’m good with that. And I need to set up an appointment with my good friend Caleb the Chiropractor to get some of my issues resolved. 🙂
After all of that we did some mobility work and put our stuff away. To say that my shoulders were pissed off during that process would be an understatement, but I did what I could. And they’ve stopped burning since I got home, so that’s a good thing. 🙂
Great work 8:30 class! Impressive performances! Thanks Bill for the encouragement! And good luck 9:30 class!
Have a great day!