Push Me, Pull Me

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.

Kind of Felt like this doing mobility before and after the workout

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:

  • pass-thrus
  • strict press
  • round-the-worlds
  • push press
  • elbow mobility
  • split jerks


And then worked through a few movements with an empty barbell:

  • strict press
  • back squat
  • straight-leg deadlifts
  • push-press
  • 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!


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